Sodium in Snack Foods

A high-sodium diet can have dire effects on your health, raising your blood pressure and putting you at risk for heart attack and stroke -- two of the top three killers in the United States, says the Centers for Disease Control and Prevention, or CDC. The sodium in snack foods can sneak up on you. According to the CDC, around 77 percent of your dietary sodium intake comes from restaurant foods and packaged, processed products you buy at the market.

Sodium Recommendations

Knowing your sodium budget is helpful to fitting snack foods into your diet. According to the CDC, the most recent dietary guidelines for Americans cap sodium at 2,300 mg a day. However, keep in mind this is the upper limits of what's considered safe; the American Heart Association advises eating no more than 1,500 mg of sodium a day. Given that 1/2 tsp. of table salt contains 1,200 mg of sodium chloride, this doesn't leave you a lot of sodium to blow on snack foods.

Salt in Food

Mayo Clinic nutritionist Katherine Zeratsky explains why snack foods and other processed foods have so much salt. Sodium chloride acts as a preservative to prevent spoilage, draws out the food's flavor when used in sweet treats like cookies, masks the unpleasant aftertaste in soft drinks and makes certain foods like pretzels taste dryer. However, Zeratsky also says that most medical and dietary experts believe that processed foods don't need quite that much added sodium.

High Sodium Snacks

The Center for Science in the Public Interest, or CSPI, a consumer watchdog group, tracks some of the higher-sodium processed and snack foods on the market. A package of Oscar Mayer Lunchables Deluxe -- Ham, Swiss and Cheddar contains 930 mg of sodium. Comparatively, Lays Hot & Spicy Barbecue Flavored Potato Chips contain only 200 mg of sodium. This may seem like a low amount; however, this is the sodium content for every 1-oz. serving -- a meager portion size. The same ounce of Rold Gold Classic Style Pretzel Sticks gives you 580 mg of sodium, almost triple the amount of the potato chips. Grabbing snacks when you're out and about can blow your entire sodium budget for the day and then some. A salted bagel from Dunkin' Donuts contains an astounding 3,540 mg of sodium, and an order of cheese fries with ranch dressing contains 4,890 mg of sodium, according to CSPI data.

Kick the Salt Habit

The high sodium in snack foods, fast foods and other processed foods isn't the best way to spend what the Harvard School of Public Health terms your daily "sodium budget." Reserve your allotted salt to accent the flavor of the foods you eat instead and reserve snack foods for the occasional treat. To reduce the amount of sodium in your diet, Zeratsky advises eating more fresh fruits, vegetables, chicken, lean meats, fish and unprocessed grains. Rather than reaching for the salt shaker when you season, try herbs and spices instead. Choose foods with "low sodium" or "no added salt" on the label. Grabbing low-sodium meals and snacks on the go poses more of a challenge if you're ordering at the counter. However, if you're dining out, request that your meal be prepared without any additional salt, Zeratsky suggests.

Other Tips

The CSPI points out that governmental agencies such as the U.S. Food and Drug Administration and U.S. Department of Agriculture haven't done much to encourage snack makers, restaurants and fast-food chains to reduce the sodium content in the food they sell and serve. You, the consumer, must take responsibility for limiting your sodium intake. According to the CDC, two of every three American adults make up populations who are more at risk for health complications associated with a high-sodium diet. If you're at least 40 years of age, African-American or if you already have high blood pressure, keep your sodium intake at 1,500 mg or less each day.