Surprisingly High-Sodium Foods and Healthier Alternatives

Why Sodium Matters for Your Health

Sodium is essential — but too much can quietly raise your blood pressure and increase the risk of heart disease, stroke, and kidney damage. The recommended daily limit for most adults is 2,300 mg, yet many people unknowingly exceed that.

To raise awareness during High Blood Pressure Awareness Month, we're spotlighting everyday foods that are sneakily high in sodium — and offering better options to protect your heart.

Surprisingly High-Sodium Foods to Watch For

1. Canned Soup

• The problem: One can often contains over 1,000 mg of sodium — sometimes half your daily limit.
• Swap it: Look for low-sodium or “no salt added” versions, or try making your own soup with fresh ingredients.

2. Packaged Mac & Cheese Cups

• The problem: A single serving can pack over 450–600 mg of sodium.
• Swap it: Try whole grain pasta with a sprinkle of shredded cheese and steamed veggies for more control.

3. Salad Dressings (like Thousand Island)

• The problem: Two tablespoons can contain 300+ mg of sodium.
• Swap it: Use olive oil with lemon, vinegar, or try a low-sodium vinaigrette.

4. Lunch Kits & Processed Meats

• The problem: Deli meats, snack kits, and jerky often sneak in 500–800 mg per serving.
• Swap it: Go for grilled chicken, hummus, or low-sodium turkey slices.

5. Dill Pickles

• The problem: A single spear can contain 200–300 mg — and who eats just one?
• Swap it: Try sliced cucumber with vinegar or herbs for the crunch and tang.

6. Movie Theater Popcorn & Microwave Brands

• The problem: Even “light” versions can have 95–250 mg per serving.
• Swap it: Pop your own using a hot air popper and lightly season with herbs.

How to Make Smarter Sodium Choices

• Read the labels: Anything over 400mg per serving is considered high.
• Watch portion size: You may be eating more than you think.
• Cook at home more often: You control what goes in!
• Ask your Primary Care Provider or dietitian for tailored guidance.

🩺 Need Help Managing Blood Pressure?

At BASS Medical Group, our Primary Care Providers and the BASS Obesity & Lifestyle Institute can help you make smart, sustainable changes to lower your blood pressure and protect your long-term health.

Schedule a visit today