Nutrition Diet: What foods should you avoid with sodium?

November 1, 2025 •

4 min read

According to the U.S. FDA, over 70% of the sodium consumed by Americans comes from packaged and prepared foods, not from the salt shaker. Understanding what foods should you avoid with sodium is a critical first step toward reducing your intake and promoting better long-term health, particularly for managing blood pressure.

Quick Summary

Identifying and limiting high-sodium foods, including processed meats, canned soups, and salty snacks, is key to a low-sodium diet. By focusing on fresh foods and learning to read nutrition labels, you can effectively manage your sodium intake and reduce health risks.

Key Points

Avoid Processed Meats: Limit or eliminate high-sodium deli meats, bacon, sausage, and other cured meats.
Steer Clear of Canned Soups: Choose low-sodium or no-salt-added canned versions, or prepare fresh homemade soup.
Limit Savory Snacks: Reduce consumption of chips, pretzels, and salted nuts, opting for unsalted alternatives.
Watch Your Condiments: Reduce intake of salty sauces and dressings like soy sauce, bottled salad dressings, and pickles.
Read Food Labels: Check the % Daily Value (%DV) for sodium and look for "low sodium" or "no salt added" labels.
Cook at Home: Take control of your sodium intake by cooking from scratch, using fresh ingredients and herbs instead of salt.
Select Lower-Sodium Cheese: Opt for fresh mozzarella or low-sodium Swiss over hard or processed cheeses like Parmesan or American.

The Hidden Sources of Sodium in Your Diet

For many, the biggest challenge in reducing sodium intake isn't avoiding the salt shaker, but recognizing the salt hidden in everyday processed and packaged foods. While the body needs a small amount of sodium to function properly, excessive consumption can lead to serious health issues, including high blood pressure, which increases the risk of heart disease and stroke. Below is a comprehensive guide to the foods you should limit or avoid to manage your sodium levels effectively.

Processed and Cured Meats

These are among the most significant contributors to high sodium intake. Salt is used as a preservative and flavor enhancer in processed meats, leading to surprisingly high levels. Common examples to avoid include:

Deli and lunch meats: Ham, turkey, roast beef, and salami are often injected with a sodium solution to retain moisture and extend shelf life.
Bacon and sausage: Cured meats rely on salt for preservation and flavor.
Hot dogs and frankfurters: These processed products are notoriously high in sodium.
Canned meats and fish: Sardines, tuna, and anchovies packed in salt-added brine or oil are a major source.

Canned and Instant Foods

Many convenience foods, while quick and easy, are loaded with sodium. They include:

Canned soups and broths: These often contain very high sodium concentrations. Opt for low-sodium or no-salt-added versions, or make your own.
Frozen dinners and entrees: Prepared frozen meals like pizza and burritos are a major source of sodium.
Packaged rice and pasta mixes: Seasoning packets included with these mixes typically contain large amounts of salt.

Savory Snacks and Baked Goods

Don't let a mild taste fool you—many snacks and bakery items are high in sodium. Items to watch out for include:

Chips, pretzels, and crackers: These classic salty snacks are obvious culprits.
Salted nuts and seeds: Choose unsalted versions instead.
Breads and rolls: While a single slice might not seem high, the sodium adds up quickly throughout the day, making breads one of the top sources of sodium. Look for low-sodium options.

Cheeses and Dairy

Certain dairy products, especially processed and hard cheeses, contain a considerable amount of sodium. These include:

Processed cheeses and cheese spreads: Examples include American cheese and spray cheese.
Hard cheeses: Parmesan, feta, and blue cheese are particularly high in sodium.
Cottage cheese: Read the label, as sodium content can vary widely. There are low-sodium varieties available.

Condiments and Sauces

This category of flavor enhancers can be a sodium minefield. Be mindful of your consumption of:

Soy sauce and teriyaki sauce: Just one tablespoon of regular soy sauce can contain around 1,000 mg of sodium.
Bottled salad dressings: Many commercial dressings are high in sodium. Consider using oil and vinegar instead.
Ketchup, mustard, and BBQ sauce: These popular condiments can add significant hidden sodium to your meal.
Pickles, olives, and sauerkraut: Foods preserved in brine are inherently high in salt.

High vs. Low Sodium Food Options: A Comparison


Food Category	High-Sodium Example	Low-Sodium Alternative
Protein	Deli Turkey or Ham	Fresh, unseasoned chicken or turkey breast
Soup	Regular Canned Chicken Noodle Soup	Low-sodium canned or homemade soup
Snacks	Salted Pretzels or Potato Chips	Unsalted nuts, seeds, or fresh veggie sticks
Vegetables	Regular Canned Green Beans	Fresh or no-salt-added frozen green beans
Cheese	Processed American Cheese	Low-sodium Swiss or fresh mozzarella
Condiments	Regular Soy Sauce	Low-sodium soy sauce or a squeeze of lemon juice

Reading Food Labels and Making Smart Choices

Learning to read the Nutrition Facts label is essential for controlling your sodium intake. Look for the daily value percentage (%DV) for sodium. As a general rule, a %DV of 5% or less per serving is considered low, while 20% or more is high. Pay attention to the serving size, as consuming multiple servings can significantly increase your sodium intake without you realizing it. Look for products with claims like "low sodium" (140 mg or less per serving) or "no salt added". Cooking more meals from scratch at home is another powerful strategy, as it gives you complete control over the amount of salt you add. Season your food with herbs, spices, garlic, onion, or lemon juice instead of salt for flavorful, healthy dishes.

Conclusion: Taking Control of Your Sodium Intake

Reducing sodium doesn't mean sacrificing flavor; it simply means making more informed choices and embracing fresh, unprocessed foods. By avoiding processed meats, limiting canned and instant meals, and being mindful of high-sodium condiments and snacks, you can make a substantial impact on your health. Transitioning to a lower-sodium diet is a gradual process, but your taste buds will adapt over time, allowing you to appreciate the natural flavors of food. Remember to read labels, choose fresh alternatives, and use herbs and spices to enhance your meals. For more guidance on healthy eating, visit the FDA's resources on sodium.

Frequently Asked Questions

Excessive sodium intake is strongly linked to high blood pressure (hypertension), which increases the risk of serious health conditions such as heart disease, stroke, and kidney disease.

Salt is the chemical compound sodium chloride (NaCl). Sodium is a mineral component of salt. While salt is the primary source, sodium is also present in other additives like monosodium glutamate (MSG) and baking soda.

Salt substitutes often use potassium chloride instead of sodium chloride. While they can help reduce sodium, it's best to consult a doctor before using them, especially if you have kidney problems or take certain blood pressure medications.

Yes, rinsing canned foods like beans or vegetables under running water can wash away some of the surface sodium. While it doesn't remove all the salt, it's a helpful step.

Yes, restaurant meals, especially fast food, are often high in sodium. A single entree can exceed the recommended daily limit for many people. Choosing fresh options and requesting less salt is a good strategy.

You can use a variety of herbs, spices, lemon juice, lime juice, and vinegar to add flavor to your meals. Experimenting with salt-free seasoning blends is also an option.

According to the FDA, a food labeled 'low sodium' contains 140 mg of sodium or less per serving. You should also check the % Daily Value on the nutrition label, where 5% or less is considered low.

Sodium can be found in many foods that don't taste salty, including some breads, bakery items, breakfast cereals, and certain desserts. This is why reading the nutrition label is so important.