Healthy Foods High in Sodium

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We hear it all the time: Try to limit foods high in sodium; or let go of the salt shaker. But here’s what that really means for those who may not know what healthy sodium recommendations are—and how to follow them.

What is sodium?

Sodium is a mineral found in salt, or sodium chloride, the crystal-like granules we know and love. For centuries, salt has been used for preparing, preserving, and enhancing the flavor of foods and drinks, both savory and sweet. We do need sodium in our systems—it’s an essential mineral that’s technically an electrolyte—but as with any other nutrient, there’s such a thing as too much sodium in the diet. Whether it’s eating out at a restaurant or adding high-sodium foods unknowingly to your grocery cart, the health consequences of a high-sodium diet can yield some complications in the long run.

How much sodium do you need daily?

Based on the U.S. Dietary Guidelines for Americans, most Americans should consume less than 1 teaspoon of sodium per day. If you’re reading a food label, that recommendation equates to eating less than 2,300 milligrams (mg) of sodium per day.

The American Heart Association has other sodium guidelines for Americans with high blood pressure of 1,000 to 1,500 mg of sodium per day. This is equal to about ¾ teaspoons or less of salt per day. It suggests that those without high blood pressure gradually move toward these numbers for their daily recommendations as well.

Most Americans, however, are getting far more than that, at 3,400 mg of sodium per day, and this extra sodium comes from both well-known high-sodium foods and more unexpected foods that are sneakily high in sodium.

What happens if you have too much sodium?

Eating an excess of foods high in sodium can increase your risk of developing high blood pressure, stroke, and other types of cardiovascular disease. The recommendation for salt can vary based on your age, ethnicity, or medical condition, meaning there are some people who may be more sensitive to salt than others.

According to Catherine Karnatz, MPH, RD, anti-diet culture dietitian and creator of Nutrition Education RD, eating too much sodium can cause edema, including uncomfortable swelling in your legs, feet, face, and hands. Excess sodium intake may also strain our blood cells from carrying blood throughout the body, which could lead to high blood pressure, heart disease, or even stroke if left untreated.

How to Reduce Your Sodium Intake

Understanding daily sodium intake recommendations and being aware of your own sodium consumption are the first steps to being mindful of your intake every day. Next it’s time to learn how to spot secretly high-sodium foods—taking an active role and comparing the sodium on the labels of your favorite food products. Paying attention to the sodium content in these everyday food items empowers individuals to make informed choices for their overall health, says Steph Magill, MS, RD, CD, FAND, registered dietitian of Soccer Mom Nutrition. Another simple solution is to start using the salt shaker a bit less, and instead supplement with other flavor-boosters like herbs, spices, acids (think: citrus juice and vinegar), alliums (such as garlic and onions), and other salt-less enhancers.

This could also mean reframing and reeducating yourself on the current foods you’re eating regularly that actually may be higher in sodium than you realize. The more obvious culprits include deli meat, prepared foods, and salty packaged snacks and chips. But what about the options that are surprisingly salty, often due to added sodium for flavor and preservation? Here are a few high-sodium foods that often go overlooked, adding extra sodium to your daily diet without you even realizing it.

Foods That Are Surprisingly High in Sodium

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Canned Beans and Vegetables

Canned beans, legumes, and veggies are budget-friendly, convenient, and consistently available all year—generally speaking, they’re smart items to stock up on at the supermarket. One thing to be mindful of, however, is their added sodium content.

Opting for fresh, whole foods and home-cooked meals is a smart way to reduce sodium content, when possible, Magill says. But even if fresh produce isn’t available or you’re short on time, rinsing your canned beans can help reduce the sodium per serving by as much as 40 percent. Read the ingredient labels and try to reach for the brands with the lowest sodium to keep your intake on the lower side.

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Sauces and Salad Dressings

Salad dressings and jarred sauces are often the perfect additions to recipes or finishing touches to dinner. But take note that their flavor-enhancing powers often come from lots of salt. According to Wan Na Chun, MPH, RD, CPT, registered dietitian of One Pot Wellness, these condiments, especially bottled varieties, can contain up to 300 mg of sodium per 2 tablespoons.

Can’t give up your favorites? Try dipping your bites into sauces and dressings instead of pouring them in large amounts over dishes, which can help reduce how much you consume in one meal. You should also experiment with making your own versions (they taste even better!): whip up a bright and simple homemade vinaigrette; go creamy with a homemade yogurt, herb, and avocado dressing; or DIY some caesar salad dressing. Start with acid, like vinegar (red wine vinegar, apple cider vinegar, etc.) or citrus juice, then add a heart-healthy oil such as olive oil or avocado oil. Last, add your favorite herbs and spices for flavor and variety.

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Cottage Cheese

Cottage cheese is not only delicious, but an excellent source of protein and calcium. That said, depending on the brand and variety, 1 cup of cottage cheese can contain up to 746 mg of sodium. When shopping for cottage cheese, start paying attention to the sodium content and compare different brands based on your specific sodium needs. Many brands offer lower sodium options that are just as tasty, creamy, and full of healthy nutrients.

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Cereals

Surprise—the cereal aisle is home to some unexpectedly high-sodium options, even though you often can’t directly taste any salt. Most of us think cereal is only high in processed sugar, but salt can add up in cereal as a preserver of this processed food item. Label reading is essential and using the Percent Daily Value (DV) can be a helpful start to reducing your sodium intake. Start by aiming for 5 percent DV or less of sodium per serving—a good marker of a lower-sodium food product—and no higher than 20 percent DV of sodium per serving on the nutrition facts label.

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Products Labeled “Low-Fat” or “Fat-Free”

We call it the “health halo”: When brands highlight the phrases “low-fat” or “fat-free” as nutritional claims on the front of their food labels in order to appear healthier and market their products. But if you’re keeping a close eye on your sodium levels or just trying to be more mindful, it's always important to look at the back of the label for direct information that’s applicable. Salt can be added to these low-fat or fat-free products to enhance and add back flavor from what was taken out through fat, Chun says.

The Bottom Line

Keeping an eye on the sodium present in your go-to is important for your health overall, but it doesn't mean you can't enjoy your favorite foods. It's important to be mindful of your serving sizes, taking a daily inventory of the picks that sneak into your grocery store cart. And remember that a food tasting salty is not the best predictor of whether its packed with sodium. So paying attention to nutrition facts labels can give you a helpful lens to the bigger picture when monitoring your intake.

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