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

9. Restaurant and Takeout Meals

Treating yourself to restaurant fare or takeout can feel like a well-deserved reward after a long day. Yet, dishes prepared outside the home often contain far more sodium than anything you’d make in your own kitchen. Restaurant chefs commonly use salted butters, seasoning blends, and sauces liberally, with very little menu transparency. Even healthier-sounding options can harbor sodium surprises. While you don’t have to skip dining out, a few easy shifts can help: request sauces and dressings on the side, opt for grilled (not breaded) proteins, and limit how often you eat restaurant-prepared foods each week. It’s not about missing out—it’s about gently guiding your choices to support your blood pressure without sacrificing social connection or enjoyment around the table.

10. Snack Bars and Pretzels

Snack bars, granola bites, and pretzels parade as healthier alternatives to candy or chips, but their sodium numbers can rise quickly. Salt is added for taste, to act as a preservative, and to maintain crunch—even in bars marked as “nutritious” or “natural.” A handful of pretzels alone can bring in a few hundred milligrams of sodium, adding up with other daily foods. For a heart-friendly snack, check nutrition labels before stocking your bag or pantry, and consider whole foods like unsalted nuts, seeds, or a piece of fruit. If you love the convenience of bars and pretzels, aim to enjoy them in smaller portions alongside water or a potassium-rich fruit, which helps balance sodium’s effects. Even one or two flexible tweaks can keep snack time enjoyable and supportive of your overall wellness goals.