DASH Diet Collection

Everything your need to know about the DASH Diet

Salty Foods to Avoid

Salt is hidden in many of our foods these days and here are some of the salty foods to avoid The American Heart Association recommends no more than 2,400 mg of salt per day and no more than 1,500 mg if you already have high blood pressure. By reducing the amount of salt in your diet and carefully choosing your meals, you can greatly decrease the risk of heart disease, hypertension and stroke.


One single slice of bread ranges from around 100 to 300 mg of sodium. Even breads like French bread contain 425 mg of salt per slice. Try to cut down on bread as much as possible to reduce your risk of chronic illness.

Plain Bagels

One bagel contains around 430 mg of sodium and that’s before cream cheese and other fillings.

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Deli Meats

The average slice of lunchmeat contains around 360 mg of salt. Most of the sodium comes from preservatives such as sodium nitrates to keep the meat fresh. If you really must have a turkey sandwich for lunch, make sure to carefully read labels and buy fresh, low-sodium options.

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Processed Cheese

Not only do many processed cheeses contain emulsifiers, saturated vegetable oils, and artificial colors, they contain a lot of added salt. One slice of processed American cheese contains around 280 mg of sodium. Try to avoid pre-packaged cheeses and buy fresh cheese from grass-fed cows.

Cottage Cheese

While cottage cheese is a good source of calcium and protein, one cup of cottage cheese contains 819 mg of salt! Look for low-sodium cheese in the store or swap out cottage cheese for plain Greek yogurt.

Canned Vegetables

It may seem like canned vegetables are a good idea because of their long shelf life and easy storage. When it comes to nutritional value, however, an excessive amount of salt is added for preservation and flavor enhancement. A half cup of canned cut green beans have around 380 mg of salt, while half a cup of fresh green beans contains only 6 mg. Choose fresh vegetables at the farmers’ market or your local grocer instead of canned vegetables.

Canned Soup

Some canned soups on supermarket shelves have high sodium content ranging from 800 up to 1,700 mg per can. Don’t just pay attention to a “reduced-sodium” label on the front of the can; make sure to double-check the nutrition facts on the back.

Tomato Sauce

Make sure you check the labels of the store bought tomato they are often loaded with sugar and salt and jarred sauces can contain up to 420 mg of sodium per serving.

Salad Dressing

Salad dressings often add a large amount of fat to your meal. But often it is packed with sodium, especially fat-free dressings. One tablespoon of fat-free Italian dressing contains around 158 mg of sodium. Instead of high-sodium dressings for your salad, finish with a low-calorie lemon and olive oil drizzle.


Two tablespoons of ketchup have around 308 mg of sodium and chances are, you aren’t measuring it out. There are now some better choices, so look for alternatives such as low-sodium organic ketchup

Frozen Dinners

Most of these frozen meals contain high amounts of sodium and fat. Try low-sodium frozen dinner options and make sure you read the nutrition labels carefully. Opt for dinners that are between 500 and 800 calories and always check the nutrition label.

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One slice at your local pizzeria can contain up to 800 mg of sodium! If you want to treat yourself to a slice, order a thin-crust pizza with less cheese, veggies, and no meat. You can also make a cauliflower pizza that is Carb-free and low in sodium.

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