Foods You Think Are Healthy That Are Secretly Harming Your Blood Pressure

17. Cottage Cheese and Ricotta Cheese

While you correctly highlight hard cheese, softer, fresh cheeses like cottage cheese and ricotta are exceptionally high in sodium. Salt is added during processing to help coagulate the curds and enhance flavor, resulting in levels that often exceed 350-450 mg per half-cup serving—equivalent to several slices of deli meat. This is particularly deceptive because these items are often chosen as healthy, protein-rich snacks. To mitigate this, look for low-sodium cottage cheese options, which are widely available, or use a small portion of plain ricotta as a topping, recognizing it as a sodium source.

18. Tuna and Seafood Canned in Broth/Water

Canned seafood is a convenient source of protein and heart-healthy omega-3s, but when fish like tuna, salmon, or clams are packed in water or broth, large amounts of salt are often used for texture and preservation. Check the label; the sodium content can be significantly higher than expected—sometimes exceeding 300 mg per serving. When purchasing canned fish, look specifically for labels that say "no salt added" or "very low sodium." Rinsing the fish thoroughly before use can help wash away some of the brine, ensuring this nutritional powerhouse remains a true ally to your cardiovascular health.