11 Surprising Restaurant Meals That Hit the Sodium Danger Zone

9. Prepared Sides and Comfort Foods — mac and cheese, potato salad, mashed potatoes

Sides that feel “homey” are often heavy on added salt for immediate palatability. Mac and cheese, potato salad, and mashed potatoes may use processed cheeses, packaged mixes, or large amounts of butter and seasoning to achieve a consistent texture and flavor. Those techniques make these dishes comforting but also unexpectedly salty. To lower sodium exposure, ask for plain steamed vegetables, order a simple baked potato (and season lightly yourself), or share a richer side among diners. Another option is to request a side salad with dressing on the side. These choices keep the satisfying feeling of a full plate while reducing the total sodium you consume.

10. Seafood with Buttered or Brined Preparations — shrimp scampi, lobster with drawn butter

Seafood can be heart-healthy, but preparation matters. Buttered sauces, compound butters, and brined shellfish increase sodium quickly. Even fresh fish paired with a salty glaze or seasoned butter becomes much higher in sodium than grilled fish with lemon. When ordering seafood at restaurants, request sauces on the side and opt for grilled, broiled, or steamed preparations seasoned with herbs and citrus rather than heavy compound butters. If you love shellfish, ask whether it’s brined before cooking and choose plain preparations when possible. These small requests preserve the delicate flavors of seafood while avoiding unnecessary salt.