Surprisingly Salty Foods That Could Be Wrecking Your Health

3. Restaurant Meals – Sodium Surprises on the Menu

Dining out can be an easy way to enjoy a meal, but restaurant meals often come with hidden sodium, increasing your daily intake without you realizing it. For instance, a fast-food cheeseburger can contain upwards of 1,000 milligrams of sodium, and salads with dressing at chain restaurants like Olive Garden can add even more sodium than you might expect. A pasta dish at many restaurants can also easily exceed 1,500 milligrams of sodium, depending on the sauces and cheeses used. The difficulty in reducing sodium when dining out stems from the fact that nutritional information isn’t always available or may not be immediately accessible. To limit sodium at restaurants, ask for dressings and sauces on the side, choose grilled over fried options, and select smaller portion sizes when possible.

4. Condiments and Sauces – The Hidden Sodium Boosters

Condiments and sauces often slip under the radar as major contributors to sodium intake. A single tablespoon of soy sauce can contain over 1,000 milligrams of sodium, while a tablespoon of ketchup can have around 150 milligrams. Even barbecue sauces and salad dressings can add significant amounts of sodium—just 2 tablespoons of some popular brands can pack 500 milligrams or more. The issue with condiments is that they are often used in small quantities, making it easy to underestimate their impact. To cut down on sodium, opt for low-sodium versions or use alternative ingredients like vinegar, lemon juice, or spices to add flavor without added salt.