High-Sodium Foods to Watch with High Blood Pressure: 10 Everyday and Latin Foods
If you were told you have high blood pressure, the first advice was probably "cut the salt." And maybe you thought: "but I barely salt my food." The catch is that most of the sodium we eat doesn't come from the salt shaker: it is hidden in bouillon cubes, processed meats, cheese, canned food and takeout.
Here is how much sodium is recommended per day, 10 everyday and Latin foods that carry more sodium than they seem, and simple choices on your plate to notice it and eat more balanced.
How much sodium per day?
- Most adults: no more than 2,300 mg a day, about one teaspoon of salt in total, counting all your food.
- With high blood pressure: many guidelines recommend moving toward 1,500 mg a day. Your doctor will set your goal.
For perspective: a single bowl of soup made with a bouillon cube can use up more than half of the whole day.
10 foods with more sodium than you think
Approximate values per typical serving. They vary a lot by brand and preparation:
| Food | Serving | Approx. sodium |
|---|---|---|
| Soup or stew made with bouillon cubes | 1 large bowl | 1,000–1,500 mg |
| Arroz con pollo (chicken and rice) | 2 cups | 1,000–1,600 mg |
| Instant noodle soup | 1 package | 1,500–1,800 mg |
| Restaurant burger and fries | 1 combo | 1,500–2,000 mg |
| Pizza | 2 slices | 1,200–1,400 mg |
| Fried empanadas | 2 medium | 600–900 mg |
| Hot dogs, ham or chorizo | 2 hot dogs or 3 slices | 600–1,000 mg |
| Salty white cheese or hard cheese | 1 thick slice (1 oz) | 300–500 mg |
| Canned beans | ½ cup | 400–500 mg |
| White bread | 2 slices | 250–300 mg |
Notice that none of these "taste" very salty. That's why sodium slips by. A breakfast of ham and cheese on bread, a lunch of chicken and rice and a soup for dinner can add up to more than 3,000 mg in a day.
What it looks like on a real plate
This burger and fries, analyzed with Balancia, has about 2,000 mg of sodium: 87% of the recommended amount for the whole day, in one meal. And the app shows where it comes from: the burger adds 1,500 mg.
Choices on your plate for less sodium
You don't have to give up the food you love. What helps most is what you pick and how much you serve yourself:
- Skip the salt shaker at the table. The food already has plenty. A squeeze of lime or some hot sauce adds flavor without much sodium.
- With soup, serve yourself more meat and vegetables and less broth. Most of the sodium is in the liquid.
- Pick one salty item per meal. If there is ham, leave the salty cheese for another day, or the other way around.
- Fill the plate with salad or fruit instead of a second serving of rice or bread.
- Read the label on packaged food. Compare brands: two kinds of hot dogs or bread can differ by double the sodium.
- Takeout once in a while. One fast-food combo can take almost a full day's sodium.
How do I know how much sodium my meal has?
For packaged food, the Nutrition Facts label shows the milligrams of sodium per serving. For your home-cooked plate, Balancia estimates it from a photo. To be honest: a photo can't see the salt or bouillon added while cooking, so sodium is the least exact estimate of all. Use it as a guide to notice which meals are the saltiest, not as an exact measurement.
Related guides
- Foods that raise cholesterol: 10 foods high in saturated fat
- Arroz con pollo carbs and calories
- How to calculate carbs in a meal
Balancia estimates the sodium, carbs and fat of every meal from a photo, and shows which food adds the most. Made for people watching blood pressure, diabetes or cholesterol. Your history stays on your phone.
See Balancia on Google Play
Frequently asked questions
How much sodium per day with high blood pressure? For most adults, no more than 2,300 mg a day. With high blood pressure, many guidelines recommend moving toward 1,500 mg; your doctor will set your goal.
Which foods are highest in sodium? Mostly soups and stews made with bouillon cubes, processed meats, salty cheeses, canned foods, instant noodles, fast food and sauces like soy sauce.
Why can home cooking be so high in sodium? Because bouillon cubes and seasoning packets are almost pure salt. One cube can have close to 1,000 mg.
How can I know how much sodium my meal has? Check the label on packaged food. For your plate, an app like Balancia estimates it from a photo; since a photo can't see added salt, it is an estimate.
For information only. Values are approximate and do not replace advice from your doctor or dietitian. Balancia gives approximate estimates and does not diagnose or treat any disease.