High sodium intake can contribute to high blood pressure, a major risk factor for heart disease and stroke.

The average American consumes about 3,400 milligrams (mg) of sodium per day, which is more than double the recommended limit of 1,500 to 2,300 mg per day depending on age and health status. Consuming too much sodium can lead to water retention, bloating, and dehydration, among other issues. Here are the top 30 high-sodium foods to avoid:.

1. Salt

Salt is the most obvious source of sodium in our diets. One teaspoon of salt contains about 2,300 mg of sodium, which is the daily limit for many people. Extrapolated to a daily intake, this can lead to health problems.

You can reduce your salt intake by avoiding adding salt to your food, and by choosing low-salt alternatives.

2. Frozen Dinners

Frozen dinners or “TV dinners” are often high in sodium because they are designed for convenience rather than nutrition.

One popular brand of frozen macaroni and cheese contains 600 mg of sodium per serving, which is almost half the recommended limit for most people. Try cooking at home instead of relying on frozen dinners.

3. Canned Vegetables

Canned vegetables are often preserved in a salt solution, which adds lots of sodium to your diet. One cup of canned green beans can contain up to 500 mg of sodium. Choose fresh or frozen vegetables instead.

4. Cured Meats

Cured meats like bacon, ham, and salami are often high in sodium because of the curing process. One slice of bacon can contain up to 200 mg sodium. Try opting for lean protein like chicken or fish instead.

5. Processed Cheese

Processed cheese like American cheese are often high in sodium. One slice of American cheese contains about 350 mg of sodium. Try opting for natural cheese like cheddar or mozzarella instead.

6. Bread

Bread can be a sneaky source of sodium. One slice of white bread can contain up to 200 mg of sodium. Try opting for whole grain bread instead, which is often lower in sodium.

7. Pizza

Pizza is often high in sodium because of the processed cheese, cured meats, and high-sodium tomato sauce. A single slice of cheese pizza can contain up to 500 mg of sodium.

Try choosing vegetable toppings instead of meats, and go for thin crust instead of deep dish.

8. Soups

Soups are often high in sodium, even if they are marketed as “healthy” or “low-fat.” One can of chicken noodle soup can contain up to 700 mg of sodium. Try opting for homemade soups instead, which are often lower in sodium.

9. Salted Nuts

Nuts are a nutritious snack, but salted nuts are often high in sodium. One serving of salted peanuts can contain up to 200 mg of sodium. Try opting for unsalted nuts or fresh fruit instead.

10. Soy Sauce

Soy sauce is popular in Asian cuisine, but it can be high in sodium. One tablespoon of soy sauce can contain up to 1,000 mg of sodium, which is more than half the recommended limit for most people.

Try reducing the amount of soy sauce you use, or choose low-sodium soy sauce instead.

11. Pickles

Pickles are often high in sodium because of the pickling process. One medium pickle can contain up to 500 mg of sodium. Try choosing fresh vegetables instead.

12. Ketchup

Ketchup is a condiment that is often high in sodium. One tablespoon of ketchup can contain up to 200 mg of sodium. Try using fresh tomato slices or low-sodium tomato sauce instead.

Related Article How to reduce salt in your diet: Foods to steer clear of

13. Salad Dressing

Salad dressing is often high in sodium, especially creamy dressings like ranch or Caesar. One tablespoon of ranch dressing can contain up to 150 mg of sodium. Try using olive oil and vinegar instead.

14. Potato Chips

Potato chips are a popular snack, but they are often high in sodium. One small bag of potato chips can contain up to 300 mg of sodium. Try opting for air-popped popcorn or vegetable crisps instead.

15. Cheeseburgers

Cheeseburgers are often high in sodium because of the processed cheese and ketchup. A single cheeseburger can contain up to 1,000 mg of sodium. Try opting for a plain hamburger instead, and skip the cheese and ketchup.

16. Canned Soup

Canned soup is often high in sodium. One can of clam chowder can contain up to 1,000 mg of sodium. Try opting for homemade soup instead.

17. Ramen Noodles

Ramen noodles are a popular college staple, but they are often high in sodium. One package of ramen noodles can contain up to 1,600 mg of sodium. Try opting for whole grain pasta or brown rice instead.

18. Bottled Salad Dressing

Bottled salad dressing is convenient, but it is often high in sodium. One tablespoon of Italian dressing can contain up to 300 mg of sodium. Try making your own dressing with olive oil and herbs.

19. Gravy

Gravy is often served with holiday meals like Thanksgiving and Christmas, but it is often high in sodium. One cup of gravy can contain up to 3,000 mg of sodium. Try opting for homemade gravy with low-sodium broth.

20. Biscuits

Biscuits are often high in sodium because of the baking powder. One biscuit can contain up to 250 mg of sodium. Try baking your own biscuits with low-sodium baking powder.

21. Instant Oatmeal

Instant oatmeal is often high in sodium because of the added seasonings. One packet of instant oatmeal can contain up to 300 mg of sodium. Try opting for plain oatmeal and adding your own toppings like fresh fruit or nuts.

22. Tortilla Chips

Tortilla chips are a popular snack, but they are often high in sodium. One small bag of tortilla chips can contain up to 300 mg of sodium. Try opting for baked chips or fresh vegetables instead.

23. Beef Jerky

Beef jerky is often high in sodium because of the curing process. One ounce of beef jerky can contain up to 600 mg of sodium. Try opting for fresh beef or turkey instead.

24. Hot Dogs

Hot dogs are often high in sodium because of the curing process. One hot dog can contain up to 500 mg of sodium. Try opting for lean hot dogs or turkey dogs instead.

25. Taco Seasoning

Taco seasoning is a popular spice blend that is often high in sodium. One tablespoon of taco seasoning can contain up to 300 mg of sodium. Try making your own taco seasoning with low-sodium spices.

26. Frozen Pizza

Frozen pizza is often high in sodium because of the processed cheese, cured meats, and high-sodium tomato sauce. One frozen pizza can contain up to 3,000 mg of sodium. Try opting for homemade pizza with low-sodium toppings.

27. Bologna

Bologna is often high in sodium because of the curing process. One slice of bologna can contain up to 300 mg of sodium. Try opting for fresh deli meat like turkey or ham instead.

28. Worcestershire Sauce

Worcestershire sauce is a popular condiment that is often high in sodium. One tablespoon of Worcestershire sauce can contain up to 65 mg of sodium. Try using low-sodium soy sauce or vinegar instead.

29. Popcorn

Popcorn is a popular snack, but it can be high in sodium if it is flavored with salt or butter. One medium bag of movie theater popcorn can contain up to 1,500 mg of sodium. Try opting for air-popped popcorn or lightly salted popcorn instead.

30. Kielbasa

Kielbasa is a type of sausage that is often high in sodium because of the curing process. One link of kielbasa can contain up to 800 mg of sodium. Try opting for fresh sausage or chicken sausage instead.