Fresh Start

How to avoid sodium and preservatives

When learning about prevention of chronic conditions such as high blood pressure, kidney disease or osteoporosis, you know to consider nutrient-rich foods, physical activity and quitting smoking.

But have you thought about which section of the grocery store you shop in?

“As much as possible, shop for fewer boxed items on the shelves, which are filled with preservatives, and in the frozen section, which contains many high-sodium meals,” advises Eugene Nwosu, MD, of St. Joseph’s/Candler Primary Care on Eisenhower. “Shop more in the fresh section where the fruits and vegetables are.”

What about the boxed or frozen items that are low in fat and sugar? While that could be a good idea, Dr. Nwosu says your job as a consumer is not quite done.

“Foods may be low in calories, but see whether they contain a lot of artificial sweeteners or preservatives,” he says. “Some of these products seem healthy because they don’t spike your blood sugar. But some processed foods can increase insulin resistance, which can also raise your risk of diabetes.”

Meanwhile, otherwise healthy packaged meals may contain high amounts of sodium to enhance and preserve their flavor. Too much sodium puts you at risk for high blood pressure.

Dr. Nwosu concedes that it’s not realistic to cut out processed foods completely. But he encourages patients to take a moment to know what they are really buying.

“Please read the food labels,” he says. “Look for foods that are low in sodium and high in nutrients such as magnesium and potassium.”

Canned vegetables are an example of foods that can vary greatly in sodium content, depending on the manufacturer.

“Compare the labels of the foods you like,” Dr. Nwosu says. “If you find a label that says, for example, 15 milligrams of sodium and 100 milligrams of potassium, grab that one!”