Salt is a great flavor enhancer, but too much of it in your diet can cause high blood pressure, which might lead to heart disease or a stroke.

“A little bit of salt is good for you, but most Americans eat too much of it,” said registered dietitian nutritionist Ashley Reese, RDN, LDN, Geisinger Wellness. “New recommendations are to keep salt intake below 2,300 milligrams per day.”

Surprisingly, some foods that don’t taste overtly salty actually contain high levels of sodium. Here are five foods where sodium lurks.

1. Bread and rolls


Bread and rolls contribute a high amount of sodium to your daily diet. If your breakfast includes two pieces of sourdough toast, for example, you’re already consuming over 600 mg of sodium before you leave for school or work. If you’re going to eat bread, stick with a slice of wheat (144 mg).

2. Cold cuts


They’re so tasty, and yet so salty. Cold cuts, or lunch meats like the turkey, ham and salami you eat on a sandwich, are processed with added sodium, making them even saltier than you might think. A 2-ounce serving of turkey will set you back 440 mg of sodium, while the same serving of cooked salami has 590 mg of sodium.

“Many supermarkets now offer lower sodium lunch meat options, which can cut down on your total sodium intake,” said Reese. “Alternatively, you could use a slice of freshly-carved turkey for your sandwich.”

3. Sauces


Adding a sauce or dressing to a dish can make it even tastier than it already is. But dressings and sauces are sneaky. Just two tablespoons of barbecue sauce contain about 350 mg of sodium, while two tablespoons of prepared Italian salad dressing contain about 300 mg of sodium.

To cut back on sodium in salad dressing, try making your own. Use other sauces sparingly, or locate low-sodium versions.

4. Canned soup


Canned soups can provide a quick, comforting meal, but they sneak a lot of sodium into your diet — you might be shocked by just how much. One cup of classic chicken noodle soup contains 800 mg of sodium. That’s more than one-third of the current daily recommendation, and over half of the American Heart Association’s recommended 1,500 mg.

“People who are at risk of high blood pressure already should avoid canned soups altogether,” said Reese. “We urge everyone to look for lower-sodium soups from their favorite brand to cut down on sodium intake.”

5. Cereal

The cereal you might eat every morning is likely more sweet than salty, but sodium still lurks in your favorite breakfast food. One cup of frosted flakes or raisin bran contains about 200 mg of sodium. If you fill up a bowl, that’s likely closer to two cups of cereal.

“To cut down on sodium in breakfast cereal, try mixing your favorite cereal with shredded or puffed wheat, which contain very small amounts of sodium,” said Reese.