Too much sodium in the diet can raise blood pressure, increase the risk of heart disease, and make blood sugar harder to manage. Even if you rarely touch a salt shaker, you might still be getting too much because most of it comes from processed and prepared foods.

Here’s where sodium often hides in plain sight and what you can do about it.

🥣 1. Canned and Packaged Soups

Even lower-fat soups can contain over 800 milligrams of sodium per serving. One bowl might deliver more than a third of your daily recommended limit.

Tip: Choose low-sodium or no-salt-added versions and add your own herbs for flavor.

🍞 2. Bread and Baked Goods

Bread doesn’t taste salty, but some slices have more than 150 milligrams of sodium. Because we eat bread often, it adds up quickly.

Tip: Check labels and choose breads with less than 120 milligrams per slice.

🍗 3. Deli Meats and Prepared Proteins

Sliced turkey, chicken, ham, and even rotisserie chicken can be packed with sodium used for flavor or preservation.

Tip: Buy fresh, unseasoned meats and add your own herbs or spices. Look for “low sodium” on the label for deli meats.

🧀 4. Cheese

Cheese can be surprisingly high in sodium, especially harder varieties like parmesan, feta, or American cheese.

Tip: Use small amounts for flavor. Mozzarella and Swiss cheese are a lower-sodium option.

🥫 5. Canned Beans and Vegetables

These often have added salt to extend shelf life.

Tip: Rinse canned beans and vegetables thoroughly before eating, or go with “no salt added” options.

🧂 6. Sauces, Dressings, and Seasoning Blends

Soy sauce, ketchup, salad dressings, and dry rubs may all add sodium without you realizing it.

Tip: Try salt-free spice blends, or use lemon juice, vinegar, and garlic to boost flavor.

🍕 7. Restaurant and Takeout Meals

Many restaurant dishes are heavily salted, even those that don’t taste salty. One takeout meal can easily exceed your full day's sodium limit.

Tip: Ask for sauces and dressings on the side. If possible, request low-sodium prep or skip extra cheese and salty condiments.

⚠️ Why This Matters

Excess sodium can make the body hold onto fluid, which raises blood pressure and strains the heart. For people with diabetes or insulin resistance, high sodium can increase kidney stress, compound blood sugar issues, and raise the risk of long-term complications.

📅 Ready to Take the Guesswork Out of Sodium?

Reach7 members get on-site blood pressure testing, lab work, and 1-on-1 nutrition support tailored to your health risks. Our team helps you identify hidden sodium and make swaps that work for your real life.

Schedule your visit today and start building a low-sodium plan that supports heart and blood sugar health.