11 High-Sodium Foods You Should Avoid for Better Heart Health

Foods high in sodium may not always be so easy to spot. Even if you never reach for the salt shaker, you probably eat more sodium than you realize. More than 70% of the sodium in our diets comes from packaged and prepared foods. Foods high in sodium include favorites like pizza, breads, and deli meats.

One teaspoon of table salt has about 2,400 milligrams (mg) of sodium. According to federal guidelines, most healthy adults should aim for less than 2,300 mg daily. But, you may be advised to eat less if you have certain health conditions, like hypertension (high blood pressure).

1. Bread and Rolls

Breads and rolls, as well as pancakes and waffles made from mixes, contribute approximately 351 grams or 15% of your recommended daily value (DV) of sodium on average in a single serving.

Bagels can be a high sodium contributor too, with one large bagel containing almost 400 mg of sodium (17% DV). Similarly, frozen or refrigerated biscuit dough averages 528 mg (23% DV) of sodium per biscuit. So, it's best to eat them no more than occasionally.

Choose smaller portions of bread products and opt for whole-grain versions when possible to help lower your sodium intake.

2. Deli Meats

Deli cold cuts and cured meats typically have very high levels of sodium. Meats to watch out for include:

• Ham

• Bacon

• Hot dogs

• Sausage

• Salami

• Pepperoni

• Bologna

• Prosciutto 

• Chorizo

Being cautious with your sliced meat selections can make a significant difference. For example, a 2-ounce serving of turkey contains about 440 mg (18% DV) of sodium, while a 2-ounce serving of salami has 590 mg (25% DV) of sodium.

3. Soups

Canned soups often add a lot of sodium to your diet. One cup of classic chicken noodle soup can contain up to 800 mg of sodium (35% DV). Unfortunately, plain stocks or broths aren't significantly better in terms of sodium content.

Make your own soups at home or look for low-sodium versions of your favorite soups to cut down on your sodium intake.

4. Burritos and Tacos

Burritos and tacos can be high in sodium because of their ingredients: cheese, tortillas, and salsas.

Restaurant and take-out burritos and tacos are often especially unhealthy. For example, typical Chipotle entrees can contain more sodium than the recommended daily allowance:

• Burritos (2,700 mg)

• Burrito bowls (2,010 mg)

• Tacos (1,540 mg)

• Salads (2,590 mg) 

5. Salty and Savory Snacks

When salt cravings hit, salty and savory snacks like these are popular choices:

• Potato and tortilla chips (an average serving of 15-16 chips has about 180 mg of sodium)

• Prepared popcorn (a tub of movie theater popcorn can contain 2,650 mg of sodium)

• Pretzel snacks (270 mg per serving to over 400 mg for flavored varieties)

• Crackers (about 140 mg of sodium per five-cracker serving)

Opt for low-sodium or lightly salted varieties, and be aware that flavored options (e.g., barbecue, ranch) typically contain more salt than plain choices.

6. Cheese

Cheese is a high-sodium snack that may have slipped your notice. Many cheeses are high in salt, including:

• Block and shredded cheeses (cheddar, gouda)

• Soft cheeses (Munster, Camembert)

• Cottage cheese

• Processed cheeses (canned, whipped, and spread cheeses and American cheese)

Most cheeses contain 300-450 mg in a typical 1-ounce serving. The sodium content is high because added salt holds moisture and stops the overgrowth of bacteria.

Some cheese varieties like goat, whole-milk mozzarella, and Swiss are low in sodium with only 50-100 mg per serving. But, watch out for cottage cheese with 440 mg (18% DV) of sodium in a 1/2-cup serving.

7. Instant Pudding and Cake Mixes

Instant pudding and mixes for cakes and similar boxed goods are another surprising source of high sodium. An average slice of yellow cake from a box mix has 320 mg of sodium (14% DV).

Pudding and pie filling instant mixes are just as high, with a serving of prepared chocolate instant pudding containing a surprising 390 mg of sodium (17% DV). You can lower the sodium by purchasing reduced-calorie options. In addition to lower sugar, these options typically contain about 4% less salt.

8. Boxed Side Dishes

Boxed side dishes are typically very high in sodium. These products include:

• Shelf-stable dehydrated potato sides (e.g., mashed, casseroles, scalloped, au gratin, and hash browns)

• Seasoned rice mixes

• Mac n' cheese

• Pasta dishes and pasta salad kits

• Stuffing mix

• Prepackaged noodles and seasoned ramen mixes

For example, the classic boxed macaroni and cheese we love has 550 mg (24% DV) of sodium per 1-cup serving. Read labels when purchasing boxed sides, especially if your healthcare provider has advised cutting your sodium intake.

9. Canned Foods

Canned foods high in sodium include products like:

• Canned entrees (ravioli, beans, chili)

• Canned meats (Spam, corned beef)

• Canned vegetables and vegetable juices (V8)

• Sardines, anchovies, caviar, pickled herring

As an example, V8 juice, sometimes marketed as a health food, has 640 mg (28% DV) of sodium in a one-cup serving.

And, Spam (not marketed as healthy) contains 790 mg (34% DV) of sodium per 2-ounce serving.

Keep in mind that these two products and many others are available in low-sodium varieties.

10. Sauces and Dressings

Pre-packaged sauces can be very high in sodium. Products include:

• Tomato sauce

• Barbecue sauce

• Gravy

• Salsa

• Steak sauce

• Soy and tamari sauce

• Salad dressings and marinades

• Ketchup

• Mustard

Using ketchup as an example, a 1-tablespoon serving has about 180 mg of sodium An average 2-tablespoon serving of prepared barbecue sauce has 380mg (17% DV)

Lower sodium options are available for most pre-packaged sauces and dressings.

11. Brined Foods

Brined foods use salt as the primary preservative. These products include popular items like:

• Kimchi

• Capers

• Olives

• Pickles

• Sauerkraut

About 10 pimento-stuffed olives contain around 330 mg (14% DV) of sodium, and a 1-cup serving of kimchi clocks in at about 747 mg (32% DV).

Keep in mind that a little of these foods goes a long way, especially if sodium is an issue.

Sodium occurs naturally in many unprocessed foods but in small amounts that don't add much to your total sodium intake. Foods with natural sodium include celery, beets, and milk.

Risks of Eating Too Many High-Sodium Foods

Sodium is an essential nutrient, so you need some in your diet. However, over time, too much sodium may contribute to:

• High blood pressure

• Heart attack

• Stroke

• Loss of calcium from bones

• Damage to the heart, aorta, and kidneys

• Having obesity

• Stomach cancer

Your healthcare provider can order a sodium blood test to determine your blood sodium levels.

Swaps for High Sodium Foods

You might want to save prepackaged and restaurant meals for the occasional splurge to cut down on sodium. It's much easier to use less salt when preparing meals at home.

When you do have higher sodium foods, stick to smaller portions. Check food labels so you can compare products. You can also help avoid temptation by leaving the salt shaker out of sight during meal prep and as you eat.

Summary

We all need sodium, but most people consume too much. You may not be aware that you're eating so much sodium because we get most of it from packaged and restaurant foods. Breads, processed meats, and sandwiches are major culprits.

Too much sodium can raise the risk of high blood pressure, stroke, and heart attack. It may also contribute to obesity, diabetes, and heart disease. You can probably cut way back on sodium if you keep prepackaged and restaurant foods to a minimum. Check labels to find low-sodium or no-sodium-added foods, and swap high-sodium foods for healthier versions when possible.