Avoid These High-Sodium Foods

It’s easy to consume too much sodium, since it’s in many foods you might not expect. Even if you don’t add salt to your meals, your sodium intake can be over the limit. The American Heart Association publicizes a list of foods highest in sodium that it calls the “Salty Six”. They are: bread & rolls, pizza, sandwiches, cold cuts & cured meats, soups, and burritos & tacos. But these aren’t the only foods you should be careful of. Here are a few other high-sodium foods that might surprise you, and a few alternatives to help make your meals less salty.

Pasta. Boxed pasta has no sodium, but pasta sauce is loaded with it, ranging from 420 to 590 milligrams (mg) in a half cup, with lower-sodium versions only reducing sodium down to 360 mg per serving. The healthiest option is to make your own. Three tablespoons of tomato paste has just 15 mg of sodium, while crushed, canned tomatoes has 225 mg in a half cup.

PB&J. One tablespoon of a jelly or jam ranges from zero to 15 mg of sodium. Two tablespoons of nut butter has about 150 mg of sodium, and almond butter has less than peanut butter. Together, they create a high-protein, low-sodium sandwich. However, two slices of bread can make those numbers go up quickly. One slice of white bread adds 120 mg of sodium, whole grain 270 mg, and 330 mg for a whole-grain wrap. Try switching your bread with whole-grain crackers (25 mg to 183 mg for 10 crackers).

Butter vs. margarine. While margarine has fewer saturated and more unsaturated fats than butter, butter is actually much lower in sodium, but that doesn’t mean it’s the healthy choice. One pat of real butter has 32 mg of salt. Unsalted butter has just 1 mg. Margarine spreads range from 85 mg to 100 mg of sodium. Stick margarine is 100 mg per tablespoon. As an alternative spread, try a nut butter, mashed avocado, or hummus (made with chickpeas or garbanzo beans). For cooking, use a plant-based oil or spray.

Lunch meats. One of the AHA’s “Salty Six,” lunch meats are high on the list of unhealthy processed foods. Deluxe ham has 590 mg compared with 480 mg for the same ham in a low-sodium version. If you must have lunch meats, order low-sodium or “no salt added” versions. Better yet, cook your own whole chicken or turkey breast at home and slice it up for sandwiches or dice it for meat salads. Other great alternatives include tuna (packed in water), a hard boiled egg, or roasted vegetables with a hummus spread.

Mustard vs. mayonnaise. Mustard is lower in sodium than mayonnaise, and yellow has half the sodium of Dijon (57 mg vs. 120 mg in a teaspoon). If you must use mayonnaise, choose one made with healthy ingredients such as avocado oil, olive oil, or canola oil.

Beware: More than 75 percent of the sodium we consume comes from restaurants, prepackaged, and processed foods.

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