Trying to cut back on sodium? Your salt shaker might not be the best place to start.
As it turns out, most of the sodium in our diets comes from packaged and restaurant foods — not what we sprinkle on at the table.
“Excess sodium raises blood pressure, which increases your risk of heart disease and stroke,” says Ulysses Wu, MD, chief epidemiologist at Hartford HealthCare. “The problem is, a lot of high sodium foods don’t actually taste salty, so it’s easy to go over your daily limit without realizing it.”
Here are 10 common foods that might be sneaking in more sodium than you think.
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Download the appHow much sodium should I have each day?
Before you start hunting for hidden salt, it helps to know your daily target. For most adults, the recommended amount is about 2,300 milligrams of sodium a day. That is roughly one teaspoon of table salt.
But for some people, the limit should be even lower. If you have high blood pressure, heart disease or kidney disease, your doctor may recommend staying closer to 1,500 milligrams a day.
1. Bread
That slice of toast might seem innocent, but the sodium in bread can add up fast.
“One slice may only have 150 milligrams of sodium, but if you’re eating multiple slices a day, it adds up quickly,” says Dr. Wu.
If bread is a daily staple, look for lower sodium varieties or choose whole grain loaves with fewer additives. You can also try swapping one serving a day for oatmeal or fruit to cut your intake without giving up carbs.
> Related: Nutrition Smack Down: Healthy Breads
2. Deli meats
Ham, turkey, salami — they’re all loaded with sodium, both for flavor and preservation.
“Processed meats are among the biggest sodium offenders,” notes Dr. Wu. “Even when labeled ‘healthy’ or ‘low-fat,’ they can contain hundreds of milligrams per serving. And they also contain nitrites which have been implicated in cancer formation.”
To lighten things up, choose fresh roasted turkey or chicken instead of deli slices, or try plant-based proteins like beans or hummus for sandwiches.
3. Canned soups
They’re convenient, but many canned soups pack more than half your daily sodium in a single bowl.
“Soup is one of the most deceptive foods, because it doesn’t always taste salty,” says Dr. Wu. “But if you’re buying cans of soup, always look for a low-sodium version.”
You can also stretch canned soup by adding extra vegetables, beans or water to reduce the overall sodium per serving. Or try making a big batch of homemade soup and freezing portions for quick meals.
> Related: 7 Easy Swaps to Make Any Soup a Little Healthier
4. Cheese
From breakfast sandwiches to pizza, cheese sneaks into meals all day long.
“Cheese is naturally high in sodium, and processed varieties are even higher,” explains Dr. Wu.
If you love cheese, try using smaller amounts with bolder flavors like parmesan or sharp cheddar. They give you plenty of taste with less volume.
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Sign up for newsletters5. Condiments
Ketchup, soy sauce, salad dressings — even in small servings, these are packed with sodium.
“Soy sauce alone can have over 800 milligrams of sodium in a single tablespoon,” says Dr. Wu. “Try to look for a low-sodium option.”
Consider measuring condiments instead of pouring straight from the bottle. Or switch to herbs, citrus or vinegar to add flavor without the salt.
6. Frozen meals
Quick and easy? Yes. Heart healthy? Not so much.
“Frozen dinners are convenient, but the sodium content is often sky high to enhance flavor and extend shelf life,” says Dr. Wu.
If frozen meals are your go-to on busy nights, look for ones labeled “low sodium” or under 600 milligrams per serving.
> Related: 4 Foods With More Sodium Than You Expect
7. Pizza
Between the crust, cheese, sauce, and processed meats, pizza is a sodium storm.
“A couple of slices can easily exceed your recommended daily intake,” notes Dr. Wu.
For a lighter option, try veggie toppings, thin crust or even making your own pizza at home.
8. Breakfast sandwiches
That grab-and-go egg sandwich might pack a day’s worth of sodium before noon.
“Breads, processed meats and cheese are all on this list – so this one should be no surprise. Breakfast sandwiches can easily be one of the saltiest meals you’ll find,” says Dr. Wu.
If breakfast sandwiches are your morning routine, consider making them at home. Use whole grain bread, fresh eggs and avocado or veggies instead of salty meats.
> Related: 5 Breakfast Ideas to Reduce Inflammation
9. Snack foods
Chips, pretzels, crackers — all crunchy, all salty.
“Even so-called ‘baked’ or ‘light’ versions often contain a surprising amount of sodium,” Dr. Wu notes.
Try mixing salted snacks with unsalted nuts, popcorn or fruit to dilute the sodium without losing the crunch you crave.
> Related: 8 Heart-Healthy Snacks to Keep You Going
10. Restaurant meals
Even when you skip the fast food, restaurant dishes are notorious for high sodium.
“Portion sizes are large, and chefs often use salt liberally to enhance flavor,” says Dr. Wu. “This is one of the most common reasons people exceed their sodium limits.”
When eating out, ask for sauces and dressings on the side. You can also look for menu terms like grilled, baked or steamed since these dishes tend to rely less on salt.
> Related: Make Your Grocery Trip Instantly Healthier With These 5 Swaps
Small changes can make a big difference
Most people eat far more sodium than they realize. But even modest shifts in your routine can help bring that number down.
“Awareness is key,” says Dr. Wu. “Read labels, choose fresh foods when you can, and taste your food before reaching for the salt shaker. Small changes can make a big difference for your heart health.”
