Surprisingly High-Sodium Foods You're Eating Without Realizing

17. Instant Oatmeal: A Salty Start to Your Day

Oatmeal is generally regarded as a heart-healthy breakfast, but pre-packaged flavored varieties often contain added sodium to enhance taste and prolong shelf life. Some instant oatmeals pack over 250 mg of sodium per packet, making it easy to consume more than you realize, especially if you add toppings like nut butter or milk. Choosing plain, unsweetened oats and seasoning with cinnamon, fruit, or honey is a better way to keep your breakfast both nutritious and low in sodium.

18. Plant-Based Meat Alternatives: The Sneaky Sodium Swap

As plant-based diets gain popularity, more people are turning to meat alternatives like veggie burgers, tofu, and plant-based sausages. While they may be a healthier alternative to processed meats, many of these products are loaded with sodium to mimic the taste and texture of real meat. Some veggie burgers can contain up to 500 mg of sodium per patty—almost a quarter of your daily recommended intake. When choosing plant-based meats, check the sodium content and opt for minimally processed options whenever possible.