How to Avoid 'Stealth Sodium'

Knowing where sodium hides will help you make food choices that protect your heart.




One of the biggest risk factors for heart disease and stroke is high blood pressure, or hypertension, a condition that also can lead to vision loss, osteoporosis and kidney disease. While there are many things that contribute to hypertension, too much sodium in the diet is a major culprit.

Salt, a mineral, is made up of sodium and chloride. The sodium in salt is what’s bad for your health, and what you’ll see listed on food labels. The average American adult eats more than 3,400 milligrams of sodium each day—well above the 2,300 milligrams recommended in the 2015–2020 Dietary Guidelines for Americans.

While you might think that simply not adding salt at the table will make the needed difference, that’s likely not the case: More than 70 percent of the sodium Americans consume comes from packaged foods and restaurant meals. The unfortunate fact is that sodium is hidden in many everyday foods.

The American Heart Association calls the foods that contain the most hidden sodium the “salty six.” They are: bread, pizza, soup, cold cuts and cured meats, poultry and sandwiches. Other sodium-loaded foods include cheeses, salty snacks, nuts and seeds, frozen dinners, packaged mea condiments, seasoned salts and store-bought sauces. To reduce sodium in your diet, avoid those pitfall foods when you’re shopping. Instead, choose low-salt or salt-free varieties— or make your own low-salt versions from scratch.

The grocery store isn’t the only place to be wary. Foods prepared in restaurants tend to be high in sodium, which improves taste and can mask poor-quality ingredients. When you do eat out, ask for your meal to be prepared with no added salt. Better yet, choose to cook at home more often and flavor foods with herbs, spices and salt-free seasoning blends. By preparing meals with fresh ingredients you select yourself, food will taste better without having to add extra salt. 

When cooking at home, skip canned, smoked or processed ingredients in favor of fresh foods whenever possible. Choose unsalted or low-sodium broths and canned ingredients, and use dried peas and beans instead of canned.

The bottom line: While our bodies need sodium, the modern Western diet contains much more than necessary. By avoiding the hidden sources of sodium in everyday foods, you can lower your risk for hypertension and the health problems it causes.

"Unfortunately, most of the population is eating too much salt, and probably one in three people will be affected by high blood pressure. People should avoid processed foods— which have a lot of hidden salt—and go back to eating natural, unprocessed foods.”

—Diane Schwartz, M.D., internal medicine, Englewood Health

BLOOD PRESSURE: HOW HIGH IS TOO HIGH? 

Nearly half of Americans now have blood pressure above the normal range, based on new guidelines from the American College of Cardiology and 10 other groups. With the revised standards, which define high blood pressure as 130 over 80 (down from 140 over 90), doctors aim to identify affected patients earlier to help reduce their risk of future complications. If you know your blood pressure, check the chart below to see whether you may need to review your situation with your physician.

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November 2018

Solo exhibition of new work: November 5, 2018 - November 20, 2018 Opening reception Saturday, November 17, 2018, 4:00-8:00 pm At Art Lines Gallery 121 Railroad Ave, Hackensack, NJ 07601...

Cost: Free

Where:
Art Lines Gallery
121 Railroad Ave
Hackensack, NJ  07601
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Every year, hundreds of artisans and crafters from around the country offer unique holiday decorations and unusual gifts items for sale. Many of these are one of a kind and cannot be found...

Cost: $8

Where:
The Hermitage Museum
335 North Franklin Turnpike
Ho-Ho-Kus, NJ  07423
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Sponsor: The Hermitage Museum
Telephone: 201-445-8311
Contact Name: Leslie Naghshineh
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A national jazz treasure, Jimmy Heath joins the powerful WP Jazz Orchestra in a program of his arrangements of his original compositions. The ageless virtuoso tenor and...

Cost: $15 General Public, $12 WP community/seniors, $8 Non-WP students, Free WP Studen

Where:
Shea Center for the Performing Arts
300 Pompton Road
Wayne, NJ  07470
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Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
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THE LEGENDARY GROUP WILL OFFER MORE THAN 20 CONCERTS IN DIFFERENT CITIES IN THE U.S., INCLUDING ANAHEIM, WHERE THEY WILL PERFORM AT THE HONDA CENTER ON SEPTEMBER 28.  LOS TEMERARIOS WILL RELEASE...

Cost: $39 - $149

Where:
NJPAC
1 Center Street
Prudential Hall
Newark, NJ  07102
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Telephone: 800-466-5722
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Solo exhibition of new work: November 5, 2018 - November 20, 2018 Opening reception Saturday, November 17, 2018, 4:00-8:00 pm At Art Lines Gallery 121 Railroad Ave, Hackensack, NJ 07601...

Cost: Free

Where:
Art Lines Gallery
121 Railroad Ave
Hackensack, NJ  07601
View map »

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You don't want to miss this! For one night we are bringing Broadway to Bergen PAC. Tickets are on sale now! Our Elite Broadway stars will dazzle you with popular show tunes from many...

Cost: Ticket Prices range from $29 - $99

Where:
Bergen Performing Arts Center
30 N. Brunt Street
Englewood, NJ  07631
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Sponsor: Van Dyk Health Care
Telephone: 973-897-6014
Contact Name: Kasia Bohaterewicz
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Solo exhibition of new work: November 5, 2018 - November 20, 2018 Opening reception Saturday, November 17, 2018, 4:00-8:00 pm At Art Lines Gallery 121 Railroad Ave, Hackensack, NJ 07601...

Cost: Free

Where:
Art Lines Gallery
121 Railroad Ave
Hackensack, NJ  07601
View map »

More information

Based on testimony of Newtown, Connecticut community members, Ulloa's play explores gun violence and a small town shaken by horrific event.  November 13-18 Tuesday-Saturday @ 7:00 pm Saturday...

Cost: Admission: $15, $10 students, senior citzens, WP faculty, staff, alumni

Where:
Hunziker Black Box Theater
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

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Every year, hundreds of artisans and crafters from around the country offer unique holiday decorations and unusual gifts items for sale. Many of these are one of a kind and cannot be found...

Cost: $8

Where:
The Hermitage Museum
335 North Franklin Turnpike
Ho-Ho-Kus, NJ  07423
View map »


Sponsor: The Hermitage Museum
Telephone: 201-445-8311
Contact Name: Leslie Naghshineh
Website »

More information

Solo exhibition of new work: November 5, 2018 - November 20, 2018 Opening reception Saturday, November 17, 2018, 4:00-8:00 pm At Art Lines Gallery 121 Railroad Ave, Hackensack, NJ 07601...

Cost: Free

Where:
Art Lines Gallery
121 Railroad Ave
Hackensack, NJ  07601
View map »

More information

Watch the monks create a mandala, a symbol of the universe, from sand. From all the artistic traditions of Tantric Buddhism, that of painting with colored sand ranks as one of the most unique and...

Cost: Free

Where:
William Paterson University:University Hall
300 Pompton Road
Wayne, NJ  07470
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Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
Website »

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The monks preside at a ceremony that includes a consecration of the mandala sand painting site with chats and music. 

Cost: Free

Where:
William Paterson University:University Hall
300 Pompton Road
Wayne, NJ  07470
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Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
Website »

More information

The monks preside at a ceremony that includes a consecration of the mandala sand painting site with chants and music. 

Cost: Free Admission

Where:
University Hall, William Paterson University
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

Based on testimony of Newtown, Connecticut community members, Ulloa's play explores gun violence and a small town shaken by horrific event.  November 13-18 Tuesday-Saturday @ 7:00 pm Saturday...

Cost: Admission: $15, $10 students, senior citzens, WP faculty, staff, alumni

Where:
Hunziker Black Box Theater
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

Show More...
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Solo exhibition of new work: November 5, 2018 - November 20, 2018 Opening reception Saturday, November 17, 2018, 4:00-8:00 pm At Art Lines Gallery 121 Railroad Ave, Hackensack, NJ 07601...

Cost: Free

Where:
Art Lines Gallery
121 Railroad Ave
Hackensack, NJ  07601
View map »

More information

Every year, hundreds of artisans and crafters from around the country offer unique holiday decorations and unusual gifts items for sale. Many of these are one of a kind and cannot be found...

Cost: $8

Where:
The Hermitage Museum
335 North Franklin Turnpike
Ho-Ho-Kus, NJ  07423
View map »


Sponsor: The Hermitage Museum
Telephone: 201-445-8311
Contact Name: Leslie Naghshineh
Website »

More information

Watch the monks create a mandala, a symbol of the universe, from sand. From all the artistic traditions of Tantric Buddhism, that of painting with colored sand ranks as one of the most unique and...

Cost: Free

Where:
William Paterson University:University Hall
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
Website »

More information

Meditation for Focus and Stress Relief The Ancient Art of Healing: The Tibetan Buddhist Approach

Cost: Free

Where:
William Paterson University Shea Center Recital Ha
300 Pompton Road
Wayne, NJ  07470
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Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
Website »

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12:30 pm Meditation for Focus and Stress Relief 4:00 pm The Ancient Art of Healing: The Tibetan Buddhist Approach 

Cost: Free Admission

Where:
Shea Center Recital, William Paterson University
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

Based on testimony of Newtown, Connecticut community members, Ulloa's play explores gun violence and a small town shaken by horrific event.  November 13-18 Tuesday-Saturday @ 7:00 pm Saturday...

Cost: Admission: $15, $10 students, senior citzens, WP faculty, staff, alumni

Where:
Hunziker Black Box Theater
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

Show More...
Show Less...

Every year, hundreds of artisans and crafters from around the country offer unique holiday decorations and unusual gifts items for sale. Many of these are one of a kind and cannot be found...

Cost: $8

Where:
The Hermitage Museum
335 North Franklin Turnpike
Ho-Ho-Kus, NJ  07423
View map »


Sponsor: The Hermitage Museum
Telephone: 201-445-8311
Contact Name: Leslie Naghshineh
Website »

More information

Solo exhibition of new work: November 5, 2018 - November 20, 2018 Opening reception Saturday, November 17, 2018, 4:00-8:00 pm At Art Lines Gallery 121 Railroad Ave, Hackensack, NJ 07601...

Cost: Free

Where:
Art Lines Gallery
121 Railroad Ave
Hackensack, NJ  07601
View map »

More information

Watch the monks create a mandala, a symbol of the universe, from sand. From all the artistic traditions of Tantric Buddhism, that of painting with colored sand ranks as one of the most unique and...

Cost: Free

Where:
William Paterson University:University Hall
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
Website »

More information

Based on testimony of Newtown, Connecticut community members, Ulloa's play explores gun violence and a small town shaken by horrific event.  November 13-18 Tuesday-Saturday @ 7:00 pm Saturday...

Cost: Admission: $15, $10 students, senior citzens, WP faculty, staff, alumni

Where:
Hunziker Black Box Theater
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

WP Opera presents students in captivating and delightful scenes from diverse opera and musical theater works.  Friday, November 16 @ 7:30 pm Saturday, November 17 @ 7:30 pm

Cost: Free Admission

Where:
Shea Center Recital, William Paterson University
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

New Jersey Performing Arts Center (NJPAC) presents Steve Martin & Martin Short: An Evening You Will Forget for the Rest of Your Life on Friday, November 16, 2018 at 8:00...

Cost: $59 - $249

Where:
New Jersey Performing Arts Center
One Center Street
Prudential Hall
Newark, NJ  07102
View map »


Telephone: 888-466-5722
Website »

More information

Show More...
Show Less...

Every year, hundreds of artisans and crafters from around the country offer unique holiday decorations and unusual gifts items for sale. Many of these are one of a kind and cannot be found...

Cost: $8

Where:
The Hermitage Museum
335 North Franklin Turnpike
Ho-Ho-Kus, NJ  07423
View map »


Sponsor: The Hermitage Museum
Telephone: 201-445-8311
Contact Name: Leslie Naghshineh
Website »

More information

Solo exhibition of new work: November 5, 2018 - November 20, 2018 Opening reception Saturday, November 17, 2018, 4:00-8:00 pm At Art Lines Gallery 121 Railroad Ave, Hackensack, NJ 07601...

Cost: Free

Where:
Art Lines Gallery
121 Railroad Ave
Hackensack, NJ  07601
View map »

More information

Watch the monks create a mandala, a symbol of the universe, from sand. From all the artistic traditions of Tantric Buddhism, that of painting with colored sand ranks as one of the most unique and...

Cost: Free

Where:
William Paterson University:University Hall
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
Website »

More information

Traditionally, most sand mandalas are deconstructed shortly after their completion as a metaphor of the impermanence of life. The sands are swept and placed in an urn to fulfill the function...

Cost: Free Admission

Where:
University Hall, William Paterson University
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

Traditionally, most sand mandalas are deconstructed shortly after their completion as a metaphor of the impermanence of life. The sands are swept and placed in an urn-to fulfill the function of...

Cost: Free

Where:
William Paterson University:University Hall
300 Pompton Road
Wayne, NJ  07470
View map »


Sponsor: WP Presents!
Telephone: 973-720-2371
Contact Name: Phillip Sprayberry
Website »

More information

Based on testimony of Newtown, Connecticut community members, Ulloa's play explores gun violence and a small town shaken by horrific event.  November 13-18 Tuesday-Saturday @ 7:00 pm Saturday...

Cost: Admission: $15, $10 students, senior citzens, WP faculty, staff, alumni

Where:
Hunziker Black Box Theater
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

The Bergen Philharmonic and Maestro Yoon Sang Timothy Cho present “Beethoven Re-Invented” with Little Ears Collective on Nov 17th, 7:30 PM at the Syriac Community Hall, 55 W. Midland...

Cost: Adults: $25, Seniors: $20, Students: $10. Under 11 – free.

Where:
Syriac Community Hall
55W. Midland Ave
Paramus, NJ  07652
View map »


Sponsor: Bergen Philharmonic Orchestra
Telephone: 201 578-4169
Contact Name: Randi Spaeth
Website »

More information

WP Opera presents students in captivating and delightful scenes from diverse opera and musical theater works.  Friday, November 16 @ 7:30 pm Saturday, November 17 @ 7:30 pm

Cost: Free Admission

Where:
Shea Center Recital, William Paterson University
Wayne , NJ


Telephone: 973.720.2371
Contact Name: Phillip Sprayberry
Website »

More information

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