Beyond the Salt Shaker: 12 Unexpected Foods That Secretly Hike Up Your Blood Pressure

5. Canned Vegetables and Soups

On days when fresh produce isn’t handy, canned vegetables and soups can feel like a wholesome backup. What’s less obvious is how much sodium is packed into these products—not because the vegetables themselves need it, but because salt acts as a preservative and flavor booster. One cup of typical canned soup can deliver up to 900 mg of sodium, almost 40% of the recommended daily limit. To keep your meals balanced, scout for “no salt added” vegetables and “lower sodium” soups when shopping. Draining and rinsing canned vegetables under water can also cut some of the salt content. And when time permits, simmering a batch of soup at home with herbs, spices, and unsalted broth puts you completely in charge of what goes into your bowl. Even if canned options remain part of your routine, these small tweaks count as worthwhile victories for your blood pressure.

6. Salad Dressings and Sauces

Salads might look like the picture of health, but the dressing or sauce you drizzle on top can turn a bowl of leafy greens into a surprising sodium source. Processed dressings, barbecue sauces, and soy sauce are especially sneaky: just two tablespoons of commercial dressing or a few dashes of soy sauce can add hundreds of milligrams of sodium. Since these flavors blend into the background, it’s easy to lose track of how much you’re really eating. Embracing the DIY approach is a gentle way to reduce sodium—try making dressings at home with olive oil, lemon juice, vinegar, and herbs. If bottled dressings are your go-to, opt for “low sodium” versions and keep an eye on serving sizes. Sometimes, even a simple splash can bring the right flavor while keeping your blood pressure goals within reach.