Salt Sneaks In Everywhere

Salt Sneaks In Everywhere

Most people think “salt” means the salt shaker. But for heart health, the biggest problem usually isn’t what you sprinkle on your food—it’s what’s already hidden inside packaged foods and restaurant meals.

Too much sodium can make your body hold onto water, which can raise blood pressure and increase strain on your heart and blood vessels. Even if you don’t “feel” it happening, your numbers can be affected over time—especially if you already have high blood pressure, a family history of heart disease, kidney issues, or you’re sensitive to salt.

The tricky part is that sodium is everywhere… and many of the highest-sodium foods don’t even taste “salty.”

Where sodium hides the most

Here are some of the most common sources of “stealth sodium”:

• Restaurant meals (even salads, soups, and sandwiches)

• Deli meats & bacon (turkey, ham, pepperoni, etc.)

• Cheese

• Bread & tortillas (yes, even regular bread can add up fast)

• Canned soups & broths

• Frozen meals and frozen “healthy” bowls

• Sauces and condiments (soy sauce, BBQ sauce, ketchup, salad dressings)

• Snack foods (chips, crackers, pretzels)

• “Flavored” items (seasoning packets, ramen, boxed rice/pasta mixes)

If you’re eating out often or relying on convenience foods, your sodium intake can climb quickly without you realizing it.

Simple ways to cut sodium (without bland food)

You don’t have to eat like a rabbit or give up flavor. The goal is to be strategic.

Easy swaps that make a big difference:

• Choose “low sodium” or “no salt added” when it’s available(broths, canned beans, canned tomatoes, tuna, etc.)

• Rinse canned beans and vegetables. This can reduce sodium noticeably.

• Use plain proteins more often. Fresh chicken/fish/eggs/beans vs. deli meats or heavily seasoned processed meats.

• Watch sauces/condiments. Try smaller portions or choose lower-sodium options.

• Cook once, eat twice. Home-cooked leftovers usually have far less sodium than takeout or frozen meals.

A “flavor upgrade” list (so your food still tastes great)

Instead of relying on salt, build flavor with:

• lemon or lime juice

• garlic and onion

• black pepper

• paprika, cumin, chili powder

• oregano, basil, rosemary, thyme

• vinegar (balsamic, apple cider, red wine)

• mustard, hot sauce (check labels), fresh herbs

Pro tip: Acid (lemon/vinegar) + herbs + garlic can make food taste “bold” even with less salt.

Quick label tip (super practical)

When you look at a nutrition label:

• Sodium adds up across the day, even if each item doesn’t seem that high.

• Pay attention to the serving size—many packages are 2 servings.

A “healthy-looking” soup might be low-ish per serving, but the whole container can be a lot.

Try this 3-day challenge (Heart Health Month-friendly)

For the next 3 days, pick one of these:

1. Make one meal at home using mostly fresh ingredients

2. Choose low-sodium broth/beans for one recipe

3. Skip deli meat and use fresh protein instead

4. Replace one salty snack with fruit + nuts or yogurt

Small, consistent changes can support better blood pressure and help your heart long-term.

If you want, message us and we’ll help you identify the biggest sodium sources in your usual meals—and give you simple swaps that match your schedule and preferences (without making food bland).