Your body needs sodium—but there's no denying that most of us are getting way too much of it. According to recent stats from the American Heart Association, the average daily sodium intake in this country is 3,600 milligrams—more than double the Association's recommendation of 1,500 milligrams max. But avoiding clear offenders like salted nuts and potato chips may not be enough to bring you down into the recommended range since there are so many sneaky salt bombs out there. Just look at these seemingly healthful foods—they all contain more than 255 milligrams of sodium, which is the amount you'll find in a 1 ½-ounce bag of Lays Classic Potato Chips:
1/2 Cup Nonfat Cottage Cheese
This packs a surprising 270 milligrams of sodium—and if you're not careful, it's easy to eat more than ½ cup and really overdo it with the salty stuff.
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A 6 1/2" Whole-Wheat Pita
Pitas come with a health halo—especially when they're whole-wheat—and they can be a good source of fiber. But they also come with a heavy dose of sodium: 284 milligrams in just one pocket.
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2 Tbsp Reduced-Fat Italian Salad Dressing
Yup, you can take in more sodium in 2 Tbsp of your salad topper than in an entire bag of chips: This variety is loaded with 260 mg per serving—although plenty of other types of salad dressing pack just as much.
A Veggie Burger
While the exact stats will of course vary from brand to brand, the USDA says that one store-bought veggie burger patty tends to come in around 398 milligrams of sodium—and that's before you even consider all of the salt in the bun (many types of bread are just as salty as pitas, if not more so).
1/2 Cup Canned Tomato Sauce
Tomato sauce has its virtues—it contains lycopene, for example, a carotenoid that research has linked to a decreased risk of heart disease and certain types of cancer. But you have to eat it in moderation since each ½-cup serving packs a shocking 642 milligrams of sodium.
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