The top 10 saltiest meals in America

(Photo: Anthony Hall / iStockPhoto)

You can tell yourself that it's just one meal, a splurge after eating well for awhile. But your splurge could be giving you four times the maximum amount of sodium recommended in one meal, if you're splurging at Red Lobster that is.

The Center for Science in the Public Interest released a study today, "Heart Attack Entreès With Side Orders of Stroke" that examines the use of sodium in 17 restaurant chains, including Red Lobster, Chili's, Olive Garden, KFC, and Denny's.

The name of the study sums up the findings pretty well, but in case you still need convincing: Out of the 102 meals the CSPI tested, 85 had more then a day's worth of sodium (2,300 mg for most people) and five had more then four days' worth. Even the Caesar salad at Red Lobster will give you 930 mg of sodium.

Here are the top 10 entreès with their sodium amount in milligrams.

• Red Lobster Admirals' Feast with Caesar Salad, Creamy Lobster Topped Mashed Potato, Cheddar Bay Biscuit, and a Lemonade: 7,106 mg
• Chili's Buffalo Chicken Fajitas (with tortillas and condiments) and a Dr Pepper: 6,916 mg
• Chili's Honey-Chipotle Ribs with Mashed Potatoes with Gravy, Seasonal Vegetables, and a Dr Pepper: 6,440 mg
• Olive Garden Tour of Italy (lasagna) with a Breadstick, Garden Fresh Salad with House Dressing, and a Coca-Cola: 6,176 mg
• Olive Garden Chicken Parmigiana with a Breadstick, Garden Fresh Salad with House Dressing, and Raspberry Leonade: 5,735 mg
• Denny's Double Cheeseburger, Onion Rings, Tomato Juice: 5540 mg
• Denny's Spicy Chicken Buffalo Melt, Rice Pilaf, Milk: 4,806
• KFC Half Chicken Meal, Biscuit, Macaroni & Cheese, Mean Greens, Lipton Brisk Green Peach Tea: 4,770 mg
• Dairy Queen Spicy Chili Bowl, Side Salad with Fat Free Ranch Dressing, Mountain Dew: 4,500
• Arby's Larg Beef 'n Chedder Sanwich, Large Mozzarella Sticks with Marinara Sauce, Dr. Pepper: 4,476 mg

If you have high blood pressure, are African American, or are middle-aged or older you should consume no more than 1,500 mg of sodium a day. The rest of the population should consume no more then 2,300 mg of sodium.

Continuously eating much more then than the recommended amounts will increase risk of hypertension, stroke, and heart attacks. But according to the CSPI "for some, particularly the elderly, consuming 4,000 mg or more of sodium in a single meal can present an immediate risk of heart failure or other serious problems."

A. Single. Meal.

Now, what about what you're feeding your kids? Children from the ages of 4-8 should consume no more than 1,200 mg of sodium, but they are regularly given one or two days' worth at Red Lobster, Chili's, and Jack in the Box to name a few.

Here are the top 10 children's entreès with their sodium amount in milligrams.

• Red Lobster Chicken Fingers, Biscuit, Fries, Raspberry Lemonade: 2,430 mg
• Chili's Country Fried Chicken Crispers with Rice and 1% milk: 2,385 mg
• KFC Popcorn Chicken with Macaroni and Cheese, Teddy Grahams, and 2% milk: 2,005 mg
• Jack in the Box Chicken Strips Grilled, Buffalo Sauce, Fries, and 1 % milk: 1,980 mg
• Olive Garden Chicken Fingers, Fries, and Raspberry Lemonade: 1,835 mg
• Burger Kind Chicken Tenders, Buffalo Sauce, Fries, 1% Milk: 1,810 mg
• Sonic Grilled Cheese, Tator Tots, 1% Milk: 1,751 mg
• Denny's Little Dipper Sampler, Ranch Dressing, Goldfish Side, Lemonade: 1,687 mg
• Taco Bell Bean Burrito, Cinnamon Twists, Mountain Dew Baja Blas: 1,510 mg
• Arby's Jr Roast Beef Sandwich, Curly Fries, 2% Milk: 1,404 mg

The CSPI mentions that the convenience and affordability of these restaurants is the draw for the elderly, as one might assume is the draw for all age groups.

A quick fix here, although it might take away from the convenience, is to take a look at the restaurants' websites and check out the nutritional information listed on their entreès. This will give you the power to make the smartest choices available on their menus.

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Reprinted with permission of Hearst Communications, Inc