When we think of sodium, we often picture the salt shaker or salty snacks like chips and pretzels. But did you know that more than 70% of the sodium in our diets comes from processed and restaurant foods, not the salt we sprinkle at home? Even foods that don’t taste salty can pack a sodium punch — and that can quietly sabotage your health goals.
Why It Matters
Too much sodium can raise blood pressure, increasing the risk of heart disease and stroke. The recommended daily intake is about 2,300 mg (about one teaspoon of salt), but most people consume far more without realizing it.
Sneaky Sodium Sources in Your Diet
Here are some everyday items that might surprise you:
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Bread & Rolls: A single slice of bread can contain over 150 mg of sodium — and it adds up fast.
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Breakfast Cereals: Many “healthy” cereals contain 200+ mg per serving, even without tasting salty.
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Canned Vegetables & Soups: Sodium is often added as a preservative — check labels for “no salt added” options.
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Deli Meats & Cheeses: Just two ounces of processed meat can contain over 500 mg of sodium.
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Salad Dressings & Sauces: Soy sauce, ketchup, BBQ sauce, and even “light” dressings are loaded with hidden sodium.
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Frozen Meals: These are notorious for high sodium content, with some meals exceeding the daily limit in one serving.
What You Can Do
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Read Nutrition Labels: Look for products labeled “low sodium,” “reduced sodium,” or “no salt added.”
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Cook at Home: You control the salt. Use herbs, citrus, and vinegar for flavor.
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Rinse Canned Foods: Draining and rinsing can reduce sodium by up to 40%.
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Watch Serving Sizes: Even low-sodium foods can add up if portions are large.
