8 Saltiest Processed Foods and Healthier, Low-Sodium Swaps

Salt, like its other white, grainy friend, sugar, is in just about everything. But contrary to what people might think, more than 70 percent of sodium in our diet comes from processed and packaged foods — not from sprinkling the salt shake a little too much.

Eating too many foods high in sodium could lead to high blood pressure and other issues. (Image: Westend61/Westend61/GettyImages)

The Dietary Guidelines for Americans recommend people limit their intake to 2,300 milligrams per day. Sure, that may seem like a lot, but in reality, it's just one teaspoon of salt. However, Americans get an average of 3,400 milligrams of sodium every day, according to the Food and Drug Administration (FDA). That's way too much.

Not only does eating too much sodium over the long term raise health concerns for people with kidney disease, hypertension, heart disease and other chronic conditions, but it can also increase the risk for developing chronic diseases such as hypertension and heart disease, says New York-based dietitian Allison Knott, RDN, CSSD.

So where exactly is your salt hiding? Read on for the saltiest processed foods out there, per the Centers for Disease Control and Prevention (CDC), and the delicious swaps to replace them.

1. Bread

Bread can pack in around 230 milligrams per slice, and that's before you make a sandwich with two slices and fill it with meat and condiments. For example, Pepperidge Farm Farmhouse Hearty White Bread contains 230 milligrams per slice — that's 10 percent of your Daily Value (DV) of sodium.

The swap: Ezekiel 4:9 Low Sodium Sprouted Whole Grain Bread has zero sodium. Plus, sprouted grain bread, like Ezekiel's, may tout its own health benefits, including increased nutrient absorption, according to Harvard Health Publishing.

2. Pizza

Frozen pizza, while convenient, is often extremely high in sodium. Just one serving — that's one slice! — of DiGiorno Rising Crust Pepperoni Pizza has 730 milligrams. That's about a third of your DV.

The swap: For a lower salt option, ditch the pepperoni (a huge source of salt) and go with DiGiorno Thin and Crispy Garden Vegetable Pizza, which has 370 milligrams of sodium per serving. Or opt for making your own pizza at home with extra veggies for added fiber.

3. Cold Cuts and Cured Meats

Sodium is used to preserve cold cuts and cured meats, and once you choose a flavored package (think Mexican-style or honey-roasted), you'll probably get even more sodium in your deli meat. Two ounces of Boar's Head Honey Smoked Turkey Breast has 480 milligrams — 20 percent of your DV — of sodium.

The swap: If you make your sandwich with Boar's Head No Salt Added Turkey Breast, you'll get just 55 milligrams of sodium per serving. "Fill the rest of the meal with vegetables or fruit," Knott says. "You can still get the full flavor you crave, but the reduced portion size will help you cut back on sodium."

4. Soups

Like cured meats and cold cuts, canned soups are made with high amounts of sodium for preservation purposes. A can of Campbell's Chicken Noodle Soup contains not only nostalgic memories of snow days, but also 2.5 servings. One serving has 890 milligrams of sodium — almost 40 percent of your DV.

The swap: You can choose a lower-salt version and add your own ingredients. Pennsylvania-based dietitian Melissa Rolwood, RD, likes to add her own pasta, vegetables and water to canned soups, adding in spices instead of more salt for flavor. "You can stretch your soup further with things that aren't salty," she says.

5. Burritos and Tacos

Cooking at home is a good way to cut back on sodium, but it's also important to choose better-for-you ingredients. Homemade tacos, for example, can be a healthy dinner if you use reduced-salt seasoning, or even better, if you use your own spices.

A two-teaspoon serving of Ortega taco seasoning has 430 milligrams of sodium. But its reduced salt version boasts just 260 milligrams.

The swap: Go a step further by ditching the salty seasoning blends and trying your own combo of paprika, curry and ginger for a flavor punch. Knott recommends using herb and spice blends, vinegars, and citrus juice and zest for extra flavors without adding salt.

And when you use spices instead of salt, Rolwood says, you're getting a two-in-one health benefit because of the anti-inflammatory and antioxidant properties in some spices.

6. Savory Snacks

If you're craving something salty, you're likely to reach for one of these sodium bombs: chips, popcorn, pretzels, snack mixes and crackers. One of the worst sodium culprits in the snack category is movie theater popcorn. A small bag can boast 550 milligrams of sodium while a medium or large bag can have 980 milligrams — over 40 percent of your DV — according to the Center for Science in the Public Interest.

The swap: Make your own popcorn and add your own seasonings, like black pepper and nutritional yeast (which tastes just like cheese!). If you need to satisfy a salt craving, use sea salt. While sea salt doesn't contain less sodium than regular salt, the larger crystals make it easier to use less than you otherwise would, Rolwood says. Plus, it sounds fancy, doesn't it?

7. Cheese

The more processed your cheese is, the more sodium it can contain. A single slice of Kraft American Singles contains a whopping 220 milligrams — 10 percent of your DV — and you likely won't eat just one slice.

The swap: Rolwood recommends buying a block of cheese versus processed or shredded cheese. Sodium is often used as a preservative and for anti-caking in processed and shredded cheeses, she says.

8. Omelets

On their own, eggs aren't very high in sodium — one egg packs in about 70 milligrams of naturally occurring sodium. But when you start adding cheese, salt and bacon to your scrambled eggs and omelets, sodium levels spike pretty quickly.

The swap: Opt for a lower-salt cheese and try seasoning with herbs, spices and nutritional yeast instead.

Tip

While most American adults could benefit from cutting back on salt, there are four groups that should limit their sodium to no more than 1,500 milligrams per day, according to the CDC.

These groups include people with chronic kidney disease, high blood pressure, adults over age 51 and African-Americans. The latter two groups may be more at risk for salt-related diseases, Rolwood says, making efforts to cut back on sodium a preventive measure.

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