Hidden Sodium in Foods: How to Eat Low-Salt to Control Blood Pressure

If you have high blood pressure, reducing your sodium intake is one of the most important diet changes you can make. According to one study, lowering dietary sodium intake decreased the systolic blood pressure (the top number) in 75% of patients tested. Too much sodium causes your body to retain excess water, which increases blood pressure and puts additional stress on your heart and kidneys. While most people think of sodium as just the salt they sprinkle on food, the reality is that most of the sodium in our diets comes from places you’d never think of. Understanding where sodium hides in the foods you eat every day can help you make smarter choices and help keep your blood pressure under control.

Sneaky Sources of Sodium

Sodium doesn’t just live in your salt shaker. Many foods, especially processed and packaged ones, contain high levels of sodium that might surprise you. Here are some common culprits:

Canned Soups: Even “healthy” or “low-calorie” soups often pack 700-1,000 milligrams of sodium per serving.
Deli Meats and Cheeses: These staples for sandwiches are typically loaded with sodium, with some deli meats containing over 1,000 milligrams per serving.
Frozen Meals: Convenience comes at a cost—many frozen meals contain over 1,000 milligrams of sodium per serving.
Bread and Rolls: A single slice of bread can have 150-200 milligrams of sodium. While it might not seem like much, it adds up quickly if you’re eating multiple servings daily.
Condiments and Sauces: Ketchup, soy sauce, salad dressings, and even seemingly harmless items like mustard can contain hundreds of milligrams of sodium per tablespoon.

Tips for Eating Low-Sodium

Making the switch to a low-sodium diet doesn’t mean you’ll never eat flavorful food again. With a few easy lifestyle changes, you can eat low-sodium and manage your blood pressure while still enjoying what you eat. Here are a few practical tips to help:

Cook at Home: Preparing meals from scratch allows you to control the amount of salt you use. Experiment with herbs, spices, garlic, and lemon juice for added flavor without sodium.
Read Labels: Look for foods labeled “low-sodium,” which contain 140 milligrams of sodium or less per serving. Be cautious of “reduced sodium” labels—they may still have significant amounts.
Rinse Canned Foods: Draining and rinsing canned vegetables, beans, and tuna can reduce sodium content by up to 40%.
Choose Fresh or Frozen Produce: Fruits and vegetables are naturally low in sodium, so stock up on these healthy options instead of canned or processed versions.
Limit Restaurant Meals: Restaurant dishes often contain hidden sodium. If you do eat out, ask for your food to be prepared without added salt.

Dr. Kavita Rao is Here to Help

If you’re struggling to manage your blood pressure, you don’t have to fight alone. Dr. Kavita Rao, with offices in St. Petersburg and Largo, specializes in helping patients across the Tampa Bay area take control of their health. Her personalized approach to blood pressure management includes dietary guidance, lifestyle recommendations, medical treatment, and referrals to specialists as needed.

Take the first step toward getting your blood pressure under control by calling 727-525-0900 to schedule an appointment with Dr. Rao today.