Foods with high levels of sodium

Breads & Rolls
Cold Cuts & Cured Meats

SPARTANBURG — The American Heart Association recommends that you aim to eat less than 1,500 mg of sodium per day, but according to the Centers for Disease Control and Prevention the following six popular foods can add high levels of sodium to your diet:

Bread & Rolls

Some foods that you eat several times a day, such as bread, add up to a lot of sodium even though each serving may not seem high in sodium. Check the labels to find lower-sodium varieties.

Cold Cuts & Cured Meats

One 2 oz. serving, or 6 thin slices, of deli meat can contain as much as half of your daily recommended dietary sodium. Look for lower-sodium varieties of your favorite lunch meats.


A slice of pizza with several toppings can contain more than half of your daily recommended dietary sodium. Limit the cheese and add more veggies to your next slice.


Sodium levels in poultry can vary based on preparation methods. You will find a wide range of sodium in poultry products, so it is important to choose wisely.


Sodium in one cup of canned soup can range from 100 to as much as much at 940 milligrams — more than half of your daily recommended intake. Check the labels to find lower sodium varieties.


A sandwich or burger from a fast food restaurant can contain more than 100 percent of your daily suggested dietary sodium. Try half a sandwich with a side salad instead.


These are some alternatives to put in your “salt” shaker:

• Salt-less Surprise

2 tsp garlic powder

1 tsp Basil

1 tsp oregano

1 tsp lemon rind (or dehydrated lemon juice)

• Spicy Salt-less Seasoning

1 tsp cloves

1 tsp pepper

1 tsp coriander

1 tsp paprika

1 tbsp rosemary

• Pungent Salt Substitute

3 tsp basil

2 tsp savory

2 tsp celery seed

2 tsp cumin

2 tsp sage

2 tsp marjoram

1 tsp lemon thyme

• Herb Blend

1 tbsp marjoram

1 tbsp parsley flakes

2 tsp basil

1 tsp tarragon

1 tsp dill

Flavor Guide

Here’s a guide to what to use to get a meaty, salty, and sweet flavors in your food:

• Meaty — to suggest meaty flavor in foods, try adding sage, thyme, fennel, rosemary, garlic, onions, and vinegar.

• Salt — for a “salty” taste, try celery seed, garlic, parsley, lemon juice, and hot spice such as chili powder and cayenne pepper.

• Sweet — when you want to sweeten food without the calories, try adding vanilla extract, almond spice, cardamon, nutmeg, mace, mint, ginger or cinnamon.

Other Spice Suggestions

• Mexican — chili powder, cumin, cilantro, oregano

• Oriental — ginger, rice, vinegar, fennel, curry powder, cilantro, hot mustard powder, horseradish, garlic, cayenne

• French — tarragon, nutmeg, chervil, wine

• Italian — oregano, basil, fennel, rosemary, onion, garlic, parsley, red pepper, wine, vinegar

• Indian — curry powder, cumin, coriander, turmeric, garlic, saffron, mint, cinnamon, cardamom, lemon, dill, paprika, black pepper, vinegar

Breads & Rolls & Rolls

Cold Cuts & Cured Meats Cuts & Cured Meats




Flavorful, spicy alternatives to salt

This information was provided by the Spartanburg Regional Healthcare System.

This information was provided by the Spartanburg Regional Healthcare System.