It comes as no surprise that snacks like chips, French fries, crackers, popcorn, and pretzels have a lot of added salt in them, but even if you avoid those, you may still be consuming too many foods that are high in sodium. There are many foods, such as breads and deli meats that are oversaturated with salt. Remember, the average person should come less than 2,300 mg of sodium per day while those with high blood pressure or heart disease should try limit it to 1,500 mg.
Sauces and Salad Dressing
You might be surprised how much salt is in ketchup, sauces, salad dressing or marinade. One two-tablespoon serving could contain as much as 300 mg of sodium (0 to 15% of your day’s quota). Ours of course has zero sodium!
Cottage Cheese
Cottage cheese is a good source of calcium and protein but can contain as much as 1,000 mg of sodium per cup! That’s about 40% of your day’s quota! We recommend either a no-salt-added cottage cheese, or Greek yogurt.
Cereal
Cereal can have between 180 to 300 mg of sodium per serving. We recommend sticking to plain oatmeal topped with fruits and nuts.
Soup
Soup is definitely a comfort food, especially during the winter winter months, but many canned soups can contain more than half of your daily sodium limit. Wherever possible, look for low-salt versions. In addition, you could always add a bit of Doc’s Salt-Free Hot Sauce to dress it up with a bit of flavor!
Veggie Burgers
Soy and veggie burgers are often highly processed foods that can contain about 500 mg of salt and we’re just talking about the patty. We haven’t factored in the bun, condiments, and cheese.
Deli Meats
Processed meats are often loaded with salt for food preservation and taste. They contain contain up to 560 mg of sodium in a 2 ounce serving. We recommend always going for fresh meat.
Bread
Bread can have about 100 to 200 mg of sodium per slice! Read the label to check exact sodium amounts as even whole-wheat bread can be over 100mg. You should also consider switching to whole-grain pita bread, which will have less sodium.
Cheese
Some cheeses can have up to 300 mg of sodium per serving. The five saltiest include halloumi, blue, feta, string cheese, and Edam. Good low-sodium options are Swiss, Monterey Jack, ricotta, and Parmesan.
Sandwiches
Sandwiches are made up of bread, deli meat, cheese, pickles, and cured meats, all of which we have mentioned before as being salt in salt. All together this can add up to 1000 mg of salt.
Sources
http://www.health.com/health/gallery/0,,20785388,00.html/view-all
http://www.womenshealthmag.com/food/salty-cheeses
https://sodiumbreakup.heart.org/closer-look-salty-six