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In many individuals salt intake is associated with higher blood pressure and bloating and should also be limited in people with kidney disease and diabetes.

It is recommended that adults under 50 years of age consume no more than 2300mgs of salt per day and for those 50+ no more than 1500mgs per day.

It’s not easy to stay within these guidelines and you have to both read the nutrition labels on the foods you choose to eat and be aware of the classes of food that contribute to daily salt consumption.

The Centers for Disease Control and Prevention has created a list of 10 foods that significantly contribute to your daily salt intake. They are:

1- Breads and other baked goods like rolls. Surprised?

2- Cold cuts and processed meats

3- Pizza

4- Poultry

5- Soups

6- Sandwiches

7- Cheese

8- Pasta Dishes

9- Meat dishes (i.e. meatloaf)

10- Snacks (i.e. popcorn, pretzels, trail mix, chips)

Many people may be surprised to learn that bread and baked products are high sources of salt. Most of us think of soups as healthy, but many of them are alarmingly high in salt content.

The message here is not so much to cut out the foods on this list, but to buy products or make foods that contain less salt and to try to keep track of your daily salt intake with the above maximums in mind.


Curt Hendrix, M.S., C.C.N., C.N.S.


Recently the U.S. Department of Health reccomended that total daily sodium consumption be kept to no more than 1500 mg. per day for people over age 50 and 2300 mg. per day if you are 50 or below.

The average person consumes over 3500 mg. of sodium a day.
Too much salt can cause bloating and increase blood pressure both of which can strain our hearts and lead to heart failure. 

Top 10 High Salt Foods

  1. Hot Dog – 1300 mg
  2. Sausages 1200 mg
  3. Cheese Nachos – 1250 mg.
  4. Soy Sauce (1 tbsp) – 1000 mg.
  5. Canned Soups – 600 – 1000 mg.
  6. Processed Meats;  3 oz Corned Beef – 1700 mg …. 3 oz. Dried Beef 4000 mg.
  7. Wheat Flakes – 800 mg.
  8. Canadian BAcon – 2500 mg.
  9. Bouillon Cubes – 5000 mg.
  10. Processed Cheese 1200 mg.