We all want to watch our amount of sodium intake daily. But, it’s not always easy to find out where the salt is hiding in the foods we eat everyday.

You’ll be amazed and shocked to discover that some healthy and otherwise good-for-you foods, are actually loaded with high amount of salt.

Let’s find out what some of these foods are:

1. Soy Products

Soy-based products are great sources of meat alternatives for vegetarians. But, if you look at the labels closely, you’ll find out that these soy products, such as soy cheeses, faux meats and veggie burgers contain a lot of sodium.

So, please read the labels before you buy and take note that many of these soy-based foods contain a high amount of highly processed ingredients, including salt for added flavor.

2. Canned Tomato Sauce

Tomato sauce contains lycopene, a carotenoid known to decreased risk of cancer and heart disease. But you’ll have to eat them in moderation, because 1/2 cup serving contains 642 milligrams of sodium.

3. Chicken Breasts

If you try to check the labels when you buy raw chicken breast, you’ll be surprised that it contained a sodium level. Meat may naturally contain salt, but not that much.

Some manufacturers, inject raw meat with high-sodium flavor enhancers for added flavor. Opt to buy meats with an “all-natural” ingredients, with no flavor enhancers and additives. You can also try organic meats.

4. Whole-Wheat Pita Bread

When you hear whole wheat, the word “healthy” comes into your mind. Pita breads are a good source of fiber, however they come with 284 milligrams of sodium in just one pocket.

5. Salad Dressing

Did you know that you can take in more sodium in 2 tablespoon of your salad dressing, than an entire bag of chips? Dressings are loaded with 260 mg per serving or much more.

Before buying salad dressings, compare labels. Some brands are low in calories, sugar and has less than 100 mg of sodium per serving.

6. Cereal

If you read the labels of you’re favorite cereal box, you’ll be shocked to find out that it has between 200- and 300-milligrams of sodium in a single serving.

Too keep the salt from finding its way into your morning meal, choose a boxed variety with no salt added or an organic breakfast cereal. Alternatively, go for plain whole oats and top it with fresh or frozen fruit. You can also add honey or real maple syrup.

7. Non-fat Cottage Cheese

Cottage cheese are low in fat and are high in calcium and protein. But, it also contains a surprising amount of hidden salt, though it may not taste that salty. Just half a cup of cottage cheese can contain as much as 400 mg sodium.

Go for cottage cheese labeled as “low sodium”. You can also try a low-fat and plain Greek yogurt, that has less than 50 mg sodium per half cup.

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