Sneaky! Hidden Salt - ONIE Project

Sneaky! Hidden Salt

Posted by ONIE Project on 09/01/2015

 ONIE Project: Choose Less Salt

Most of us know we eat too much salt even though many of us have taken some steps to reduce the salt in our diet. So why do we still consume too much salt? And does it really matter to our health? ONIE has the information that might interest you.

Fact one:

Most salt is not added at the table. We often think that we are doing pretty well at limiting salt intake, because we do not add salt at the table. But most salt comes in foods already prepared.  For example, a serving of a typical serving of canned green beans has 35 calories but 380mgs of sodium, 10 times more sodium than calories! WHOA!

Fact two:

Yes, the amount of salt consumed matters to your health. Too much salt can lead to high blood pressure, stroke, kidney disease, obesity, osteoporosis, and stomach cancer1.

Fact three:  

The American Heart Association advises keeping daily sodium intake at less than 2,300 milligrams, but the average American consumes 3,400 mg, 150% over the recommended amount2.

Seem challenging to cut 1,100 mg of sodium out of your diet? No worries. Research shows reducing sodium by even 400 mg a day will help.

No excuses, small changes matter. ONIE recommends choosing frozen veggies. Frozen veggies have no added salt. This small change can add up to big health benefits. Choose frozen vegetables with no added ingredients or sauces. Frozen veggies have many varieties to choose from and all the work has been done for you. These veggies are not a chore to prepare.

Dr. Kerby & the ONIE Team

ONIE Project

  1. He, F. J., & MacGregor, G. A. (2009). A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. Journal of Human Hypertension, 23, 363-384. doi:10.1038/jhh.2008.144
  2. Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Division for Heart Disease and Stroke Prevention. (updated Feb, 2013). Sodium: the facts.  Retrieved September 1, 2015, from



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