Sodium and Chloride are two elements that make up salt.  Manufacturers add it to processed food in high quantities for flavoring and as a preservative.  Healthy eating guidelines recommend that sodium consumption be limited to 2400 mg per day.  A typical American diet often includes over 5000 mg.  High sodium intake can drastically increase complications for those who have high blood pressure, congestive heart failure, kidney disease or excessive swelling.  Foods especially high in sodium include:

• Canned foods.   One can of regular condensed soup has roughly 1800-2200 mg of sodium.  The lower sodium version of the same product has 1100-1300 mg per can.  This is not necessarily a healthy choice but it is a better choice.  Low sodium vegetables are available in cans as are lower sodium versions of spaghetti sauces and ready to eat soups.  Read the label.
• Frozen Entrees.  If you must include these in your diet read the label and no more than 600 mg sodium per meal.  
• Condiments such as mustard, pickles, relish, catsup, olives, soy sauce or BBQ sauce. One TBLS of mustard or catsup has about 190 mg of sodium. 
• Garlic salt or onion salt.  Better choices are the herb powders.
• Processed lunchmeats and cheese. Two ounces of processed luncheon meat has 500-1000 mg of sodium as compared to three ounces of fresh meat, poultry or fish with only 75 mg of sodium.   Hard cheeses such as cheddar or Swiss have less sodium then processed cheese spreads. 
• Conventional salad dressings have 140-240 mg per TBLS.
• Snack food such as potato or corn chips, crackers and pretzels are high in sodium unless they are specifically labeled low sodium or no salt added.
• Dry cereals can have as much as 200-350 mg per serving.   Most people eat more than one serving.  Shredded wheat and puffed cereals are usually lower in sodium.

Eating out can be a challenge for those determined to limit their sodium intake.  Some suggestions are:

• Meat or fish that is broiled or poached.  
• Ask for all sauces on the side and limit the amount.
• Baked potatoes   Limit the butter or ask for salt free butter.
• Fresh salads with vinegar and oil as a dressing.

Remember to ask that your food be prepared without added salt if possible.

Foods that are low in sodium include fresh fruit, fresh or frozen vegetables without sauce, and fresh meats, poultry and fish.  Use Herb powders and spices for flavoring.  By including more fresh and homemade products in your diet, not only will the amount of sodium be less but probably the amount of fat and calories as well.  What a pleasant additional benefit for your health.