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White bread gets a bad rap for what it doesn't have (fiber and protein), but don't forget what it does have: 240 mg of sodium per slice. That may not sound like much, but it's 408 mg per sandwich before layering on high-sodium cold cuts or salty peanut butter. Try whole-wheat bread (132 mg a slice) or a low sodium variety like Pepperidge Farm Reduced Sodium Original White (65 mg).
546 mg sodium (1 large)
The word "bran" might make you think your morning muffin is a healthy choice, but not only is it high in sodium, it packs up to 800 calories and 41 g fat. Looking for a low-sodium, low-calorie alternative? Try this healthy breakfast idea
. Or make your own: Orange Poppy Seed Muffin Recipe
525 mg sodium (1/2 cup jarred)
Added sugars can be a problem in jarred pasta sauce but so can sodium! Try using sodium-free diced, crushed or stewed tomatoes, tomato paste or a combination to make a fresh sauce that's just as quick. Jazz it up with garlic
and herbs like basil
694 mg sodium (1 bagel, 2 tbsp cream cheese)
You know a bagel and cream cheese is a high calorie breakfast, but it's also packed with sodium. Swap in an English muffin for fewer calories and just 200 mg of sodium. You can keep the cream cheese; at 43 mg per tablespoon it has nearly half as much sodium as butter. More healthy swaps.
800 mg sodium (6 ounces)
Chicken breasts can be surprisingly high in sodium before you even add any seasonings. How? Some manufacturers inject chicken breasts with saline to make them juicier. Avoid sodium overload by reading labels carefully and flavoring chicken with citrus juice or zest, herbs, and spices
814mg sodium (10 twists)
At just 227 calories and 1.6g fat, pretzels seem like a good choice, but watch out for the high sodium content. Try unsalted pretzels for just 131 mg of sodium. Add flavor by dipping them in mustard for just 5 calories and 57 mg of sodium per teaspoon. Get more low sodium snacks.
1,181 mg sodium (medium, Kosher dill)
It's no secret pickles are loaded with sodium (pickling is the process of preserving food in a salt water solution)— one pickle packs almost half of the 2,300 mg daily recommendation! Get the same salty sour satisfaction without the sodium by making your own "cucumber pickles!"
It's easy and sodium free.
773 mg sodium (1 cup vegetable beef)
Soup provides more nutrients than chips, but did you know that 1 cup of vegetable beef soup has 620 mg MORE sodium than a single-serving bag of chips? Make your own low-sodium soups
or dilute store-bought versions with water or low-sodium broth.