Sodium is an important mineral required for the body to function optimally, but too much of it can be harmful to our health.

The recommended daily sodium intake for adults is less than 2,300 milligrams per day, but unfortunately, most people consume way more than that on a daily basis.

In this article, we will highlight 30 foods that are packed with sodium, and why you should steer clear of them.

1. Processed Meats

Processed meats such as bacon, ham, and sausages are loaded with sodium. In fact, just two slices of bacon can contain up to 400 milligrams of sodium.

Consuming too much processed meat has been linked to an increased risk of heart disease and various types of cancer.

2. Canned Soup

Canned soup may seem like a convenient and healthy meal, but they are often loaded with sodium. A single can of soup can contain up to 900 milligrams of sodium, which is almost half of the recommended daily intake.

Opt for lower-sodium options, or make your own soup at home.

3. Frozen Dinners

Frozen dinners are another convenience food that is often packed with sodium. They can contain as much as 1,500 milligrams of sodium per serving and are often high in calories, added sugars, and unhealthy fats.

4. Deli Meat

Deli meat such as turkey, ham, and roast beef can be a healthy addition to your lunch, but be sure to read labels carefully as they can contain as much as 1,000 milligrams of sodium per serving.

Look for low-sodium options, or choose fresh meats instead.

5. Fast Food

Fast food meals such as burgers, fries, and chicken sandwiches are notoriously high in sodium. A single meal can contain as much as 4,000 milligrams of sodium, which is more than the recommended daily intake.

6. Pizza

Pizza is a popular food, but it is often loaded with sodium. A single slice of pizza can contain up to 700 milligrams of sodium, and many people consume several slices in one sitting. Opt for homemade pizza with fresh ingredients instead.

7. Soy Sauce

Soy sauce is a common condiment used in many Asian dishes, but it contains a significant amount of sodium. Just one tablespoon of soy sauce has over 1,000 milligrams of sodium, which is almost half of the recommended daily intake.

8. Cottage Cheese

Cottage cheese may seem like a healthy snack, but it can be high in sodium. A single serving can contain as much as 500 milligrams of sodium. Opt for low-sodium options, or make your own cottage cheese at home.

9. Breads and Rolls

Breads and rolls are often loaded with sodium, with some varieties containing as much as 300 milligrams of sodium per slice. Check labels carefully and opt for lower-sodium options, or try making your own bread at home.

10. Condiments

Condiments such as ketchup, mustard, and barbecue sauce can also be high in sodium. Just one tablespoon of ketchup can contain up to 200 milligrams of sodium. Opt for low-sodium versions, or try making your own condiments at home.

11. Cheese

Cheese can be a good source of calcium and protein, but it is often high in sodium. Just one ounce of cheese can contain up to 200 milligrams of sodium. Opt for lower-sodium varieties, or limit your cheese intake altogether.

12. Pickles

Pickles are a popular snack, but they are often high in sodium. One pickle can contain up to 1,000 milligrams of sodium. Opt for fresh pickles or make your own at home.

13. Instant Noodles

Instant noodles are a popular snack, but they are often high in sodium. Just one serving can contain up to 1,700 milligrams of sodium. Opt for lower-sodium options, or try making your own noodles at home.

14. Tomato Sauce

Tomato sauce may seem like a healthy addition to your pasta dish, but it can be loaded with sodium. Just one cup of tomato sauce can contain up to 1,000 milligrams of sodium. Opt for lower-sodium options or make your own tomato sauce at home.

15. Cereal

Cereal is a popular breakfast food, but many varieties are high in sodium. Check labels carefully and opt for lower-sodium options, or try making your own granola at home.

16. Salad Dressing

Salad dressing can be a healthy addition to your salad, but it can also be high in sodium. Just two tablespoons of salad dressing can contain up to 400 milligrams of sodium. Opt for low-sodium options or make your own dressing at home.

17. Salted Nuts

Nuts are a healthy snack, but salted nuts can be high in sodium. Check labels carefully and opt for unsalted versions, or roast your own nuts at home.

18. Olives

Olives are a popular snack, but they can be high in sodium. Just two olives can contain up to 100 milligrams of sodium. Opt for fresh olives or make your own pickled olives at home.

19. Chips and Pretzels

Chips and pretzels are a popular snack, but they are often high in sodium. Just one serving can contain up to 300 milligrams of sodium. Opt for low-sodium options or try making your own chips and pretzels at home.

20. Frozen Vegetables with Sauce

Frozen vegetables with sauce may seem like a healthy option, but they are often high in sodium. Just one cup can contain up to 400 milligrams of sodium. Opt for fresh or plain frozen vegetables instead.

21. Canned Beans

Canned beans are a convenient addition to any meal, but they can be high in sodium. Just one cup can contain up to 1,000 milligrams of sodium. Opt for low-sodium versions or try cooking your own beans at home.

22. Bouillon Cubes

Bouillon cubes are often used to flavor soups and stews, but they are loaded with sodium. Just one cube can contain up to 1,000 milligrams of sodium. Opt for low-sodium versions or try making your own stock at home.

23. Snack Bars

Snack bars are a popular on-the-go snack, but they can be high in sodium. Check labels carefully and opt for lower-sodium options, or try making your own snack bars at home.

24. Ketchup Chips

Ketchup chips are a popular snack in Canada, but they are often high in sodium. Just one serving can contain up to 400 milligrams of sodium. Opt for low-sodium options or try making your own chips at home.

25. Salted Popcorn

Popcorn can be a healthy snack, but salted popcorn can be high in sodium. Check labels carefully and opt for unsalted versions, or try making your own popcorn at home.

26. Ramen Noodles

Ramen noodles are a popular snack, but they can be high in sodium. Just one serving can contain up to 1,800 milligrams of sodium. Opt for lower-sodium options or try making your own noodles at home.

27. Processed Cheese

Processed cheese is often used in sandwiches and burgers, but it is often high in sodium. Check labels carefully and opt for lower-sodium varieties, or limit your intake altogether.

28. Processed Snacks

Processed snacks such as cheese puffs, crackers, and potato chips are often high in sodium. Check labels carefully and opt for lower-sodium options, or try making your own snacks at home.

29. Sports Drinks

Sports drinks are often used to rehydrate after exercise, but they can be high in sodium. Just one serving can contain up to 300 milligrams of sodium. Opt for water or coconut water instead.

30. Flavored Yogurt

Flavored yogurt is a popular breakfast option, but it can be high in sodium. Just one serving can contain up to 160 milligrams of sodium. Opt for plain yogurt and add your own fresh fruit instead.

Conclusion

Sodium is an essential mineral, but consuming too much of it can be harmful to our health. By avoiding these 30 foods that are packed with sodium, you can help reduce your risk of high blood pressure, heart disease, and other health problems.

Always check labels carefully and opt for lower-sodium options whenever possible.