Quick tricks to eliminate excess sodium from your preserves!

Why do canned foods contain a lot of sodium?

Sodium is widely used in food preservation due to its ability to prevent the growth of bacteria and fungi, as well as enhancing flavor. Products such as pickled vegetables, olives, hearts of palm, canned fish and cured meats often contain high levels of sodium to ensure they last longer on supermarket shelves.

Which canned foods contain the most sodium?

Some of the canned foods with the highest amounts of sodium include:

• Pickles
• Olives
• Palm hearts
• Canned sardines and tuna
• Canned corn and peas
• Ready-made sauces, such as soy sauce

Risks of excessive sodium consumption

Although sodium is essential for the body to function, excessive consumption can lead to various health problems, such as:

• Hypertension: excess sodium contributes to increased blood pressure, increasing the risk of cardiovascular disease.
• Fluid retention: can cause swelling and discomfort.
• Kidney problems: the kidneys work harder to filter excess sodium, which can lead to kidney complications.
• Increased risk of osteoporosis: high levels of sodium can lead to loss of calcium in the bones.

Here are the 6 tricks

If you want to continue consuming canned food, but want to reduce the amount of sodium, a few tips can help:

1. Rinse the preserves well

One of the simplest and most effective methods for removing excess sodium from preserves is to rinse them under running water. This helps to remove some of the salt from the outer layer of the food. The tip is to drain the canning liquid and rinse the food with filtered or mineral water for 30 seconds to 1 minute, depending on the amount of salt you want to remove. This process can significantly reduce the sodium concentration.

Source: American Heart Association

2. Soak in water

If you have time, you can soak the preserves in water for a few hours. This works well for pickles, olives and other pickled vegetables. The method consists of covering the food with water and leaving it to rest for around 2 to 4 hours. After this period, change the water a few times to remove even more salt. This process helps to reduce the sodium without compromising the taste too much.

Source: Harvard T.H. Chan School of Public Health

3. Boil the preserves

Another trick is to boil preserves, especially hard ones like olives and pickles. By boiling the preserves in clean water for 5 to 10 minutes, the excess salt tends to dissolve in the water. After boiling, simply drain the water and cool the food. Remember that boiling can slightly alter the taste, so you may want to test the process with small portions first.

Source: Mayo Clinic

4. Mix with fresh food

If you don't want to lose the salty flavor completely, one way to "dilute" the sodium in canned foods is to mix them with fresh, low-sodium foods. For example, you can add olives or pickles to fresh salads, where the salt flavor is distributed and not so concentrated. In this way, the amount of sodium consumed per portion will be reduced, but without losing the characteristic flavor of the preserve.

Source: WebMD

5. Use low-sodium products

When choosing your preserves, always prefer those with a low sodium content or no added salt. Nowadays, many brands offer versions of preserves with a much reduced amount of salt or even without sodium, using more natural preservative alternatives. If you are buying preserves, check the list of ingredients and the nutritional value on the label to ensure you are opting for lower sodium options.

Source: American Heart Association

6. Prepare homemade preserves with less salt

The best way to control the amount of sodium in preserves is to prepare them at home. You can create your own preserves using vinegar, spices and natural seasonings such as garlic, onion, pepper, fresh herbs, among others. By doing this, you have total control over the amount of salt you use and can create recipes with much lower sodium levels than those found in industrialized preserves.

Source: Harvard T.H. Chan School of Public Health

Final considerations

Reducing excess sodium in canned foods doesn't mean you have to give up this type of food in your diet. With these simple tricks, such as rinsing, soaking, boiling or even choosing low-sodium options, you can keep your preserves on the menu in a healthier way. What's more, preparing your own preserves at home is an excellent way to control the amount of salt, guaranteeing tasty and more nutritious food. However, remember that moderation is always important to maintain a balanced and healthy diet.

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