Cutting out sodium isn't just dodging a salt shaker

If you are trying to reduce the amount of sodium in your diet, it's unlikely you'll have much success by just putting the salt shaker away.

According to the Centers for Disease Control and Prevention, most of the salt we consume is in processed and restaurant foods.

You need a small amount of sodium to make your body work properly, but too much salt can lead to high blood pressure and put you at a higher risk of heart disease and stroke. And according to the American Heart Association, those two diseases kill more Americans every year than any other cause.

The CDC says if you have kids, you should especially pay attention to what they're eating and look at the hidden salt they consume every day. For young people ages 6 to 18, here at the top 10 sources of sodium in processed foods: pizza; Mexican-mixed dishes; sandwiches; breads and rolls; cold cuts and cured meats; soups; savory snacks; cheese; pasta mixed dishes and chicken nuggets/patties.

Here are some things you can do at the grocery store to find foods with reduced sodium:

n Read food labels and compare the sodium amount in different products, then choose the options with the lowest amounts of sodium. Some varieties of bread can vary from 80 to 230 mg of sodium per slice.

n Choose packaged foods labeled "low sodium" or "no salt added" when possible.

n Select fresh, frozen, or canned fruits and vegetables with no salt or sauce added.

n When buying prepared meals, look for those with less than 600 mg of sodium per meal.

n Ask your grocer if they have a low sodium shopping list available.

Sources: Centers for Disease Control and Prevention, American Heart Association. For more information, visit www.cdc.gov.

Healthy Habits 2017 is a partnership among Cabell Huntington Hospital, Marshall University Joan C. Edwards School of Medicine and St. Mary's Medical Center. We are a community working together to improve our health. Our goal is to inform and encourage area residents on ways to improve their health. Join our conversation and "like" us on Facebook at www.facebook.com/healthyhabits.