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Sodium overkill: Top 10 culprits in U.S. diet

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(CBS) Nine out of 10 Americans consume more sodium than they need, according to a new report from the Centers for Disease Control and Prevention. No one should eat more than 2,300 milligrams of sodium a day, equal to about a teaspoon of salt, health officials say - but the average American actually consumes closer to 3,300 milligrams a day.

Too much sodium raises risk for high blood pressure, leading to heart disease and stroke. More than 800,000 people die each year from these and other vascular diseases, says the CDC.

Where does all the sodium come from? According to the report, more than 40 percent of all Americans' sodium intake comes from only 10 types of foods. Most are processed foods, which contain sodium that can't be removed. Keep clicking to see the countdown of foods that account for most of the nation's sodium consumption, with tips from registered dietitian Amy Jamieson-Petonic, spokesperson for the Academy of Nutrition and Dietetics and director of coaching at the Cleveland Clinic.

Coming in at No. 10, salty snacks...

Sodium overkill: Top 10 culprits in U.S. diet

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10. Salty snacks

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Savory snacks such as chips and pretzels account for 3.1 percent of all sodium consumption. The report recommends checking the Nutrition Facts label on snacks - a bag of potato chips can contain sodium in amounts ranging from 50 to 200 milligrams. Jamieson-Petonic suggests whole-grain pita and hummus made from olive oil and garbanzo beans as an alternative.

Sodium overkill: Top 10 culprits in U.S. diet

Flickr/randychiu

9. Meat mixed dishes

meatloafMeat mixed dishes, such as meatloaf with tomato sauce, account for 3.2 percent of all sodium consumption. Avoid processed meals, and when cooking, Jamieson-Petonic suggests using garlic or onion powder instead of salt as seasoning.

Sodium overkill: Top 10 culprits in U.S. diet

8. Pasta mixed dishes

Pasta mixed dishes, such as spaghetti with meat sauce, account for 3.3 percent of sodium consumed. Jamieson-Petonic recommends choosing 100 percent whole-grain pasta with low-sodium sauce, or making your own with fresh herbs and tomatoes. The report shows canned pasta can contain up to 980 milligrams of sodium.

Sodium overkill: Top 10 culprits in U.S. diet

42,000 pounds of Muenster, or a lifetime's worth of grilled cheese sandwich filling, was stolen from a Wisconsin factory in March. State police apprehended a suspect in the cheesy caper while he was driving a refrigerated truck in New Jersey. The stolen merchandise was valued at $200,000. Read more: Cheesy crime: Ill man allegedly stole 21 tons of Muenster cheese iStockphoto

7. Cheese

Cheese accounts for 3.8 percent of all sodium consumption. Jamieson-Petonic warns that cheese in general tends to be very high in sodium, so try to pick the lowest sodium cheese available. According to the report, one slice of American cheese contains between 330 and 460 milligrams of sodium.

Sodium overkill: Top 10 culprits in U.S. diet

Classic American outdoor Fourth of July barbeque hamburgers, cheeseburgers on picnic table with red, white & blue patriotic American flags. iStockphoto

6. Sandwiches

Sandwiches, including burgers, account for 4 percent of all sodium consumption. One cheeseburger can contain up to 1,690 milligrams of sodium - more than the recommended daily intake of 1,500 grams. Jamieson-Petonic advises sticking with lower sodium breads and lunch meats and avoiding high-sodium condiments such as mustard, mayo, or other sauces.

Sodium overkill: Top 10 culprits in U.S. diet

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5. Soups

kid, eating, soup, stock, 4x3Soups account for 4.3 percent of all sodium consumption. Avoid canned soups - make your own, Jamieson-Petonic, says. The report shows sodium contents vary greatly across products, however, so choose wisely - one cup of canned chicken noodle soup can contain between 100 and 940 milligrams of sodium.

Sodium overkill: Top 10 culprits in U.S. diet

At the home of the Tampa Bay Buccaneers, 84 percent of food vendors had violations. In one case, chicken tenders were not being heated to 165 degrees, as required. iStockPhoto

4. Poultry

Poultry accounts for 4.5 percent of all sodium consumption. Jamieson-Petonic says to stick with boneless, skinless chicken breasts that do not have any added seasonings on them. According to the report, boneless, skinless chicken breasts contain between 40 and 330 milligrams of sodium. What about chicken strips at a restaurant? Those can have up to 900 milligrams of sodium, the report says.

Sodium overkill: Top 10 culprits in U.S. diet

3. Pizza

Pizza accounts for 4.9 percent of all sodium consumption. Both frozen and restaurant pizzas contain high levels of sodium. To minimize sodium content, Jamieson-Petonic recommends avoiding salty meats such as pepperoni, sausage, bacon, ham and ground beef; and choosing sodium-free toppings instead, such as fresh mushrooms, peppers, onions, broccoli, or pineapple. Also ask for low-sodium sauce and cheese if available, she says.

Sodium overkill: Top 10 culprits in U.S. diet

What to try: Some foods are known to trigger headaches for many people--and others (especially those rich in magnesium) seem to help prevent them. Try to avoid red wine, beer, MSG, chocolate, aged cheese, sauerkraut, and processed meats like pepperoni, ham, and salami. Eat more spinach, tofu, oat bran, barley, fish oil, olive oil, white beans, and sunflower and pumpkin seeds.More from Health.com: 10 hangover remedies: What works? iStockphoto

2. Cold cuts and cured meats

Cold cuts and cured meats account for 5.1 percent of all sodium consumption. Jamieson-Petonic says these foods are packed with sodium because it is used as a preservative. Avoid meats such as salami, bologna, and pimento loaf, she says. Instead, choose low sodium meats that have low sodium on the label.

Sodium overkill: Top 10 culprits in U.S. diet

When choosing grain-based food for the holiday, you can't go wrong with multigrain bread or rolls. Corn bread and white bread are good choices too, if you want to avoid heartburn. One side dish that should be strictly for the kids, however, is macaroni and cheese. This is one of those dishes known to trigger acid reflux, according to the National Heartburn Alliance. Try a recipe with cranberries - they're relatively low-risk in terms of acid reflux - but avoid cranberry juice. More from Health.com: 13 foods that fight acid reflux Flickr/60in3

1. Breads and rolls

multigrain bread, wholegrain bread, breadWhat's the No. 1 source of sodium in the American diet? Bread. Accounting for 7.4 percent of all sodium consumption, breads and rolls add a lot of sodium to one's diet - probably because they're used in so many meals. One slice of white bread can contain up to 230 milligrams of sodium, according to the report. Jamieson-Petonic recommends finding bread with less than 150 milligrams of sodium per slice.

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