Diets high in sodium are associated with high blood pressure, which increases your risk of heart disease and stroke and can also affect other parts of your body, like your kidneys and your brain.

Thankfully, even at restaurants with the unhealthiest menu options, there are low-sodium orders you can enjoy. We worked with a team of registered dietitians to look at the menus of 25 national restaurant chains to find the best low-sodium order from each.

How much sodium is low-sodium?

The FDA defines the term "low sodium" as 140 milligrams of sodium or less for packaged foods, but there is no formal guidance as to what is considered "low sodium" at restaurants.

To put together this list of low-sodium restaurant chain meals, we limited entrees to a third of the daily recommended limit of sodium and sides to 20% of the daily limit. That came out to 760 milligrams of sodium for an entree and 460 milligrams of sodium for an individual item.

The 25 best low-sodium restaurant orders

Chili's Santa Fe Chicken Salad

The Santa Fe Chicken Salad at Chili's has 650 milligrams of sodium in a bowl, and is loaded with spicy chicken, fresh vegetables, and tortilla strips for a good balance of fiber, carbohydrates, and protein, explains Wan Na Chun, MPH, RD, CPT, owner of One Pot Wellness.  Asking for the ranch and Santa Fe sauce on the side can also help you take more control over how much sodium (and fat) you add to the salad.

RELATED: 21 Best Low-Sodium Fast-Food Orders

Olive Garden Spaghetti with Meat Sauce (Lunch-size)

The lunch menu's spaghetti with meat sauce is one of the few lower-sodium options at Olive Garden. Each serving has the pasta and tomato-based meat sauce you love but with only 530 milligrams of sodium, or 23% of the recommended daily value (DV).

Ruby Tuesday Loaded Baked Potato (without bacon)

The Loaded Baked Potato at Ruby Tuesday fits into a low-sodium diet as long as you skip the bacon on top. A baked potato topped with shredded cheese, sour cream, whipped butter, and scallions has just 420 milligrams of sodium and 15 grams of protein.

TGI Fridays Seasoned Fries

French fries can be loaded with sodium, but the seasoned fries at TGI Fridays are surprisingly one of the lowest sodium options at this Franchise. Each side of fries adds only 230 milligrams of sodium, or 10% DV, to your meal.

Friendly's Broccoli

Unfortunately, the only low-sodium food option on the menu at Friendly's is their side of steamed broccoli. This isn't to say you can't make a menu item low-sodium by removing items like dressings, cheese, bacon, and other high-sodium toppings, but as is, steamed broccoli wins as the best choice with just 48 milligrams of sodium.

RELATED: 10 Warning Signs You're Not Eating Enough Fiber

Cheesecake Factory Tossed Green Salad Appetizer

Their tossed green salad has mixed greens, tomato, croutons, and a mix of vegetables like carrots and cucumbers for just 125 milligrams of sodium. You can keep this salad low in sodium by using just a tablespoon of any of their dressings. For the option of using up to two tablespoons of dressing, use a very low sodium option like their Citrus Honey, Cilantro, Caesar, or Balsamic Vinaigrette dressings.

Applebee's Mango Fruit Smoothie

If you're looking for a treat, the Mango Fruit Smoothie at Applebees has zero milligrams of sodium, and plenty of fresh and fruity flavor packed into a 6-ounce blended non-alcoholic drink.

Red Robin Wedgie Burger

While you might think most of the sodium in a burger comes from the burger itself, a lot of it is hiding in the bun. The Wedgie Burger at Red Robin solves this problem by using fresh, crunchy lettuce to wrap the burger and all its toppings, including bacon, tomato, avocado, and onion. Even with bacon and a burger, this meal has just 620 milligrams of sodium, or 27% DV.

PF Chang's Spicy Tuna Roll

Each spicy tuna roll has just 140 milligrams of sodium, meaning you could eat half of the order (8 rolls are included) and still be well within your sodium limits for the day. Just keep in mind that the wasabi and soy sauce are notoriously high in sodium, packing a lot in just a tiny amount. Enjoy your spicy tuna roll with the side of pickled ginger instead, which has a lot of flavor, without the extra sodium.

Red Lobster Roasted Atlantic Salmon

The Today's Catch entree, roasted Atlantic Salmon is a massive piece of salmon, averaging around 14 to 16 ounces. If you opt for grilled, the sodium increases by around 1,000 milligrams, so be sure you ask for roasted, as it has just 330 milligrams per serving.

RELATED: The 9 Healthiest Dishes to Order at Red Lobster

Denny's Berry Vanilla Crepes

Breakfast foods like waffles and pancakes can be surprisingly high in sodium, but two Berry Vanilla Crepes have just 430 milligrams of sodium. This is a great option if you're watching your salt intake but craving a sweet breakfast.

Outback Steakhouse Grilled Salmon with Remoulade

Outback Steakhouse's Grilled Salmon with Remoulade has 540 milligrams of sodium or 23% DV. While this entree does come with two sides, it's hearty enough to stand as a meal itself for most people, with 660 calories and 45 grams of protein. But, if you need a little something extra with it, a side of green beans adds only 5 milligrams of sodium and can help round out the meal.

RELATED: I Tried Every Bloomin' Onion Spin-Off at Outback & the Best One Was Better Than Steak

BJ's Restaurant & Brewhouse Fresh Mozzarella and Tomato Salad

For a starter salad, the Fresh Mozzarella and Tomato Salad packs a whole lot of flavor and a decent amount of fat and protein to help fill you up. The 14% DV of sodium likely comes from the balsamic glaze, which adds a huge burst of flavor, really tying this fresh salad together.

Hooters Onion Rings

For a side that won't put you over your sodium limit for the day, try the Onion Rings at Hooters! While they're seasoned, breaded, and fried, each serving has just 430 milligrams of sodium or 19% DV.

Golden Corral Bourbon Street Chicken

The sweet and savory Bourbon Street Chicken has just 350 milligrams of sodium in each 3-ounce portion, not including the rice it's often served with. A baked potato or side of buttered noodles are under 100 milligrams of sodium each if you're looking for a low-sodium side to pair with it!

Texas Roadhouse Grilled BBQ Chicken

The Grilled BBQ Chicken is a half-pound chicken breast, marinated and slathered with BBQ sauce for a ton of flavor and only 20% DV of sodium. This entree also has 46 grams of protein and just 1 gram of saturated fat, making it a filling and overall healthy menu option.

California Pizza Kitchen Wild Mushroom Pizza

"One slice of California Pizza Kitchen's Wild Mushroom Pizza has 380 mg sodium," recommends Lauren O'Connor, MS, RDN, owner of Nutri Savvy Health. While it's low in sodium, it's high in flavor, topped with  Cremini mushrooms, extra virgin olive oil, garlic, Romano & Mozzarella cheese, and scallions. You can even save 120 milligrams of sodium per slice if you choose the cauliflower crust instead of the original, bringing each slice to just 260 milligrams of sodium.

Long John Silvers Grilled Salmon

Not everything at Long John Silvers is fried; the Grilled Salmon is one of many grilled options and one that has the lowest amount of sodium, with just 406 milligrams per piece. The meal does come with two sides, most of which have more sodium than the salmon, although the applesauce and waffle fries are good choices, both with less than 50 milligrams of sodium each.

Carrabba's Italian Grill Tuscan Grilled Chicken

Tuscan Grilled Chicken features a wood-grilled chicken breast that's seasoned with olive oil and herbs, meaning it gets plenty of flavor without plenty of salt. Each serving has just 440 milligrams of sodium or 19% of the recommended daily limit. But keep in mind that the sauteed broccoli that's served on the side has a surprising 550 milligrams of sodium, so you may want to skip or split the portion.

Johnny Rockets Breakfast Potatoes

Johnny Rockets isn't known for having many low-sodium options on the menu, whether it be breakfast or lunch, but the breakfast potatoes come in at a surprising 310 milligrams per serving, making them one of the lowest sodium menu items.

IHOP Pesto Veggie Egg White Omelet With Fruit

Straight from the menu with no alterations, the Pesto Veggie Egg White Omelet is served with fresh fruit and has only 640 milligrams of sodium or 28% of the recommended daily limit. This meal is enough to fill you up and leave you satisfied with its 7 grams of fiber and 21 grams of protein.

RELATED: The 10 Best & Worst Orders at IHOP, According to Nutritionists

LongHorn Steakhouse Longhorn Salmon

A 7-ounce portion of the LongHorn Salmon has plenty of protein, healthy fats, and just 310 milligrams of sodium, or 14% DV. Even without the extra sodium, this dish has plenty of flavor from their signature bourbon marinade.

Cracker Barrel Spicy Grilled Catfish Filet

The Spicy Grilled Catfish Filet is a satisfying high protein low sodium entree at Cracker Barrel. If enjoying this as part of a meal, just be cautious of your sides as they can add up quickly. Great low-sodium side options are whole-kernel corn, applesauce, fried apples, steamed broccoli, steak fries, or seasonal fruit, which all have less than 100 milligrams of sodium each.

RELATED: The 10 Best Cracker Barrel Dishes to Order, According to Dietitians

Waffle House Egg Sandwich

"Go for the plain egg sandwich at Waffle House," says Lisa Andrews, MEd, RD, LD, owner of Sound Bites Nutrition, "the sandwich has just 320 milligrams of sodium and provides a decent dose of protein, with 10 grams." If plain egg on toast doesn't sound appealing, you can add a slice of cheese for a total of 570 milligrams of sodium, which is still only 25% DV.

On the Border Mexican Grill & Cantina Grilled Shrimp Skewer

A side of grilled shrimp skewers from On the Border has just 390 milligrams of sodium and plenty of flavor with the cilantro-lime marinade and mesquite grilled flavor. To keep your entire meal low sodium, eat them over a house salad with a splash of olive oil, adding only 190 milligrams of sodium.

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What is considered low sodium?

According to the FDA, "The Dietary Guidelines for Americans, 2020-2025 recommends limiting sodium intake to 2,300 mg per day for people 14 years and older; and even less for those 13 years and younger." However, if you know you have a propensity for high blood pressure or are among the 116 million Americans living with hypertension, you may want to cut back on your sodium even more, especially if your healthcare provider has recommended it.

"The FDA considers a food product 'low-sodium' if it contains 140 milligrams of sodium or less per serving; however, it isn't realistic for fast-food entrées to go that low," advises Ysabel Montemayor, MS, RD.

"With that being said, [if you're looking for low-sodium fast-food], I'd choose items that are less than 20% of the FDA's 2,300-milligrams daily value (DV) recommendation based on a 2,000 calorie diet."

That comes out to 460 milligrams of sodium per serving.

Why should you pay attention to your sodium intake?

It's particularly important that those with high blood pressure, hypernatremia, hypertension, and/or heart failure pay attention to their sodium intake. People with kidney disease should also be mindful of sodium, as over-consuming the nutrient can put additional strain on your kidneys. Above all, stick to your doctor's guidelines.

Even if you aren't currently experiencing any of these health issues, it can also be beneficial to reduce your sodium intake.

Most Americans significantly overshoot the FDA's sodium guidelines. In fact, the average American consumes more than 3,400 milligrams of sodium every day, according to the American Heart Association (AHA).

The AHA notes that "cutting back just 1,000 milligrams of sodium a day can significantly improve blood pressure and heart health." (In fact, the AHA recommends an ideal limit of no more than 1,500 milligrams of sodium a day.) And there is more than enough opportunity to make that thousand-calorie cut when you pull up to the drive-thru, where orders of burgers and fries easily climb upwards of 3,000 milligrams of sodium.

What are the best low-sodium fast food orders?

Of course, we all crave fast food from time to time. Barring serious medical conditions, if you're traveling, in a hangry SOS-mode, or just craving a break from the slow-cooker, here are the 21 best low-sodium fast food finds that dietitians recommend.

Panda Express Sweet & Sour Chicken

Sodium: 260 mg

You might assume that sodium-conscious takeout Chinese food does not exist, considering the amount of salt and other sodium-infused ingredients like MSG that can be found in many dishes. But actually, Panda Express offers some tasty dishes that are relatively low-sodium.

"Surprisingly, the Panda Express Sweet & Sour Chicken is a relatively low sodium option at 260 milligrams of sodium per serving," Sheri Berger, RDN, CDCES, tells Eat This, Not That! "It contains only 300 calories per serving, making it a weight-loss friendly option, too."

"However, since it does contain a higher amount of sugar, 24 grams per serving," she adds. "It is not something I would recommend choosing regularly, [but] consider it a treat that won't raise your blood pressure!"

McDonald's 4-Piece Chicken McNuggets

Sodium: 330 mg

"A four-piece chicken McNugget [order] from Mcdonald's will have 330mg of sodium," says Amanda Sauceda, MS, RD, a gut health nutritionist based in Long Beach, CA. Though this choice may not be as filling as a full meal, Sauceda says it can make for a hearty, protein-rich bite to tide you over till your next meal. "I would choose this if I needed a snack because the nuggets will give you some protein which will help you feel full," she says.

Starbucks' Strawberry Overnight Grains

Sodium: 15 mg

"Starbucks' Strawberry Overnight Grains is an excellent grab-and-go breakfast option that contains just 15 milligrams of sodium," says Catherine Karnatz, RD, a registered dietitian based in Hampton, VA. "Packed with steel-cut oats, quinoa, almonds, and chia seeds, this menu item provides 4 grams of fiber, 5 grams of protein, and an ample amount of energy to get your day started on the right track.

RELATED: The Healthiest Starbucks Breakfast Menu Orders

Taco Bell's Crunchy Taco With Beef, "Fresco Style"

Sodium: 270 mg

One Crunchy Taco with Beef ordered in the "Fresco Style"—which leaves off the cheddar cheese (30 calories/40 milligrams sodium) and replaces it with zero-calorie/zero-sodium tomatoes—has 140 calories, 6 grams of protein, and 3 grams of fiber. "This taco is lower in sodium compared to other tacos, and can be a satiating snack due to its decent amount of protein and fiber," says Montemayor. "If looking for a more filling meal, eating two of these beef tacos will provide less sodium (540 milligrams) than one of the Taco Bell Beef Burrito Supreme (1,110 milligrams)—something to consider if sodium intake needs to be limited."

RELATED: 9 Healthiest Dishes to Order at Taco Bell, According to Dietitians

Subway 6" Veggie Delite

Sodium: 320 mg

Subway certainly isn't a wealth of low-sodium choices, but you'd be hard-pressed to find a better option than this Veggie Delite sandwich. If you order it on Subway's 9-Grain Wheat bread, "this sandwich is one of the lowest sodium items on the Subway menu, making it a great option for those on a sodium restriction," says Montemayor.

If you are looking to add a bit more protein to the sandwich without overloading on the high-sodium cold cuts, Montemayor suggests adding Swiss cheese. This addition will bring up the protein to 13 grams while keeping sodium fairly low.

"A great benefit of the sandwich is that it provides two servings of vegetables, is high in vitamins A and C, and is a good source of iron," she adds. Kimberly Gomer, MS, RD, LDN, director of nutrition at Pritikin Longevity Center, a world-renowned lifestyle health resort program, recommends you pair your sub with "a nice big apple or another piece of fruit you've brought from home, and you're not only eating well, but you're also feeling full."

Wendy's Plain Baked Potato

Sodium: 40 mg

"My favorite thing to order when I'm on the run and have no better options is a plain baked potato from Wendy's, with only 40 milligrams of sodium. You can add sour cream and chives for an extra 15 milligrams of sodium," shares Karen Z. Berg, MS, RD, CDN. "I like it because it's a whole food and you know what you're getting. It's only 270 calories and also has 1,560 milligrams of potassium for an added bonus."

Smoothie King's Vegan Pineapple Spinach Smoothie

Sodium: 200 mg

With 200 milligrams of sodium, consider this 320-calorie shake a light meal or a solid post-workout protein shake treat. "The Vegan Pineapple Spinach blend has organic spinach and carrots to help you get much-needed veggies. Plus, it's a good source of protein and supplies more than 30% of your daily fiber requirements," says nutrition and weight loss expert Samantha Cassetty, MS, RD. "For those who need a little more, you could always customize your blend with more protein (and more veggies!)." Bonus: Many of Smoothie King's blends have no added sugar or artificial colors, flavors, or preservatives.

Chick-fil-A's 8-Count Grilled Chicken Nuggets

Sodium: 440 mg (515 mg if paired with half a packet of honey mustard sauce)

This menu item packs in a whopping 25 grams of protein for only 140 calories and 19% of your sodium DV. Pair it with their Fruit Cup (0 mg sodium), and if you'd like, use half a packet of Honey Mustard Sauce (75 mg sodium) for dipping for a total of 515 milligrams sodium.

"Chick-fil-A's grilled chicken nuggets are a good source of lean protein while being significantly lower in sodium (540 milligrams sodium less) than an 8-count order of the original Chick-fil-A nuggets (980 milligrams sodium)," says Montemayor. "I'd still feel full and satisfied while avoiding excess sodium, especially if I use the dipping sauce in moderation. Adding a fruit cup to the order provides a variety of nutrients and fiber with no added sodium."

Starbucks' PB&J Protein Box

Sodium: 630 mg

"I like this grab-and-go lunch box because it is a well-balanced variety of healthy foods with different flavors and textures to keep your taste buds interested," comments Maggie Moon, MS, RD, Los Angeles-based dietitian and author of The MIND Diet. "You get rich protein-packed peanut butter, soft whole grain bread, tart calcium-rich yogurt dip, and cheese, plus crisp fruits and veggies. The PB&J Protein box has what it takes to keep you satisfied for hours, including 20 grams of filling protein."

Chick-fil-A's Greek Yogurt Parfait With Granola

Sodium: 80 mg

Chick-fil-A's Greek Yogurt Parfait With Granola is a solid bet if you're looking to limit your sodium intake. "This item is a little higher in sugars than a savory dish, but that is mostly due to the fruit and the dairy in this item," notes Yule. "The parfait offers 13 grams of protein, 15% DV calcium, and riboflavin from the dairy, and phytochemicals from the fruit. It is one of the few items at this restaurant that is low-sodium." Plus, this item fits the FDA's standardized definition for a low-sodium item, which is less than 140 milligrams of sodium per serving.

Panera's ½ Napa Almond Chicken Salad Sandwich + ½ Seasonal Greens Salad

Sandwich sodium: 490 mg. Salad sodium: 160 mg

"I like that you can order half items in combinations at Panera Bread and usually opt for half of a Napa Almond Chicken Salad Sandwich and half of a seasonal greens salad with reduced-fat balsamic vinaigrette," says Lindsey Toth, MS, RD, of Swanson Health. This combo comes out to around 650 milligrams of sodium. "Plus, [the] almonds are rich in skin-loving vitamin E," adds Toth. "This fast-food salad provides healthy carotenoids like lutein and zeaxanthin, which help protect eyes from blue light exposure due to our devices and computer screens."

Au Bon Pain's Greek Vanilla Yogurt & Blueberry Parfait

Sodium: 115 mg

Bring on the Greek yogurt. "At only 115 milligrams of sodium for the entire meal, [Au Bon Pain's Greek Vanilla Yogurt and Blueberry Parfait] sweet and creamy and it hits the spot for breakfast or lunch with 24 grams of satisfying protein and 5 grams of fiber," say The Nutrition Twins (aka, Lyssie Lakatos, RDN, CDN, CFT & Tammy Lakatos, RDN, CDN, CFT), founders of the 21-Day Body Reboot. "And with only 340 calories and 6 grams of fat, you can feel good about yourself for finding something healthy at a quick-serve restaurant."

McDonald's Fruit & Maple Oatmeal

Sodium: 150 mg

"At McDonald's, it's very difficult to eat a low-sodium fast-food order—even when you think you're making a healthier choice like a salad with chicken. Now that they offer all-day breakfast, I'll order breakfast items no matter what time of day it is," says Christy Brissette, MS, RD, president of 80 Twenty Nutrition. "I'll get the Fruit and Maple Oatmeal (without the brown sugar) for 140 milligrams of sodium. To get more protein, "I'll also get a side order of two scrambled eggs which contain 120 milligrams of sodium," she adds, a move which brings the total meal to 260 milligrams of sodium.

In-N-Out Burger's 'Protein Style' Hamburger

Sodium: 370 mg

This selection uses lettuce instead of the bun and comes in at 370 milligrams of sodium and 240 calories. "Ordering your burger 'protein-style' can significantly reduce its sodium content, while retaining most of the flavors of a standard one," shares Montemayor. "A hamburger with the bun contains 650 milligrams sodium while without the bun has 370 milligrams sodium—which saves you 280 milligrams if you order protein-style." Going sans-bun will also save you 150 calories and 18 grams of carbs. And—yes—this suggestion applies to the hamburger only. Adding a single slice of cheese raises your sodium count to 720 milligrams.

Panera's Steel-Cut Oatmeal With Almonds, Quinoa & Honey

Sodium: 150 mg

Looking for a low-sodium fast-food breakfast option at Panera? This Steel-Cut Oatmeal with Almonds, Quinoa, and Honey is a stellar choice, "[It has] only 150 milligrams of sodium, contributing to only 9% of the daily value of sodium recommended per day," says Chef Julie Harrington, RD. "I love the addition of quinoa to the steel-cut oats to not only add a nutty flavor and texture but also introduce ancient grains in new ways." Plus, the combination of protein- and fiber-rich quinoa and almonds help this bowl climb up to 10 grams of protein and 8 grams of fiber per serving for just 320 calories and 7 grams of sugar.

Chipotle's Burrito Bowl With Chicken & Fajita Vegetables

Sodium: 490 mg

Not every dish at the popular Mexican chain has to be a salt bomb. "When I get a craving for Chipotle, I opt for a Burrito Bowl with chicken and fajita vegetables, then top it off with lettuce and sour cream," says Toth. "This combination works out to 490 milligrams of sodium, which is much lower than other menu options, plus it gives me 35 grams of protein, which supports healthy muscles and keeps me feeling fuller longer."

Starbucks' Protein Bistro Box

Sodium: 540 mg

Need some fuel? Avoid the pastry options and go for this low-sodium fast-food Eggs & Cheese Protein Box with 470 calories and 23 grams of protein per box. "This box is prepacked with whole unprocessed foods including a hard-boiled egg, natural nut butter, fruit, cheese, and a small raisin muffin for the nut butter to go on," says Dr. Keith Kantor, who has a Ph.D. in Nutritional Science and is CEO of the Nutritional Addiction Mitigation Eating and Drinking (NAMED) program. "The other boxes available at Starbucks are also significantly lower in sodium than traditional fast food options which normally run about 1,000 milligrams or more per serving. I recommend these options because they contain higher quality ingredients and fresh fruit and vegetables in portion-controlled containers."

Pizza Hut's Veggie Lovers Small Thin 'N Crispy Slice

Sodium: 250 mg

When you're craving a slice, you know all too well can lead to befriending an entire pie on your couch a few days later. Instead, embrace your hankering and go for a slice of veggie-filled pizza from Pizza Hut. Most people assume that pizza will break the sodium and the calorie bank, but at just 100 calories per slice, you get a health bonus in addition to the lower calorie and sodium load—antioxidants from the veggies," say The Nutrition Twins. "Plus, with 3.5 grams of fat, and only 1.5 grams of saturated fat, you can enjoy a slice without worrying that it will sabotage your health or your waistline."

Arby's Jalapeño Roast Beef Slider (Without Cheese)

Sodium: 470 mg

"Bread, cheese, and seasoned chicken and meat are all high in sodium, so ordering a low-sodium fast food meal at Arby's can be a challenge. This is where size matters," cautions Brissette. "Instead of ordering a regular sandwich or gyro, I recommend ordering one of Arby's sliders and holding the cheese. The Jalapeño Roast Beef Slider without cheese is 470 milligrams of sodium (which saves you 200 milligrams of sodium if you order it with the Swiss). Pair it with a side salad and ask for some lemon or vinegar to squeeze on top."

You can also order the lowest sodium salad dressing option they have, their Dijon Honey Mustard Dressing, but since the whole packet is 230 milligrams of sodium, try to only use half of it.

Five Guy's Little Hamburger

Sodium: 380 mg

"A Little Hamburger from Five Guys has 380 milligrams sodium, which is fairly low (17% DV), however, that only accounts for the bun and one patty," advises Montemayor. "Adding toppings can increase sodium levels significantly, so it may be beneficial to look up nutrition information of each to avoid going overboard." To keep sodium within a good range, try mustard, tomatoes, grilled/chopped onions, jalapeños, green peppers, and lettuce, Montemayor suggests.

Panera's Half-Size Fuji Apple Salad With Chicken

Sodium: 370 mg

When ordering a half-portion, this low-sodium fast food order only has 370 milligrams of sodium per serving . "In addition," says Summer Yule, MS, RDN, "this salad offers three grams of fiber and 15 grams of protein for only 285 calories."

A previous version of this story was originally published on January 4, 2019. It has been updated to include additional entries and proofreading revisions, research, and updated contextual links.

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Published by the Journal of the American College of Cardiology in December '22, the study looked at the dietary habits of 176,570 individuals living in the UK to assess the relationship between added salt in foods and the risk for heart failure and heart disease, including ischemic heart disease (IHD). When the research began, every individual was completely free of cardiovascular disease (CVD). However, after following up with participants a little over 11 years later, researchers discovered a significant association between the frequency at which salt was added and heart health. There were 9,963 cases of cardiovascular events, 2,007 cases of stroke, 2,269 incidents of heart failure, and 6,693 participants who reported IHD, also known as coronary heart disease.

RELATED: 6 Common Mistakes You Should Never Make on the Mediterranean Diet

Researchers learned that the risk of CVD seemed to decrease when participants added salt to their food less often while also incorporating a DASH-inspired diet. The DASH diet—which stands for dietary approaches to stop hypertension—is focused on lowering blood pressure and does so through foods high in calcium, magnesium, and potassium. It also focuses on eating patterns that are lower in saturated fat, added sugar, and sodium. According to the Mayo Clinic, the DASH diet limits sodium intake to about 2,300 milligrams a day, which is on par with the Dietary Guidelines for Americans, 2020-2025. While 2,300 milligrams of salt may seem like a lot, this roughly equates to about the size of one teaspoon of table salt per day.

Those who reported "never or rarely" adding salt to their food while also following a DASH-inspired diet reportedly had the lowest instances of CVD risk, according to the study's findings.  Additionally, when it comes to how adding salt to prepared foods correlates to different types of CVDs, researchers' findings pointed to a strong connection between this action and heart failure as well as IHD, but not strokes. The significant association between the the frequency at which salt is added and heart health seemed undeniable to researchers.

"Overall, we found that people who don't shake on a little additional salt to their foods very often had a much lower risk of heart disease events, regardless of lifestyle factors and pre-existing disease," Lu Qi, MD, Ph.D., HCA Regents Distinguished Chair and professor at the School of Public Health and Tropical Medicine at Tulane University, reportedly told SciTechDaily. "We also found that when patients combine a DASH diet with a low frequency of adding salt, they had the lowest heart disease risk."

RELATED: 5 Ways Eating More Plants Can Save Your Life in 2023

At first glance, this may not seem like much of a surprise, as the conversation around lowering salt intake in order to help with your heart health is not a new one. Not only does the CDC warn that eating too much salt can raise blood pressure, leading to greater risk for heart disease or stroke, but also this is one of the primary reasons why the DASH diet was designed with lower sodium consumption in mind.

Prior to this research, it was generally assumed that reducing your risk for cardiovascular disease hinged on totally eliminating salt from your diet altogether while cooking. But the most fascinating revelation are the implications pertaining to when you might include salt in your food. According to the study's central illustration, participants' exposure to salt was only measured based on how much salt they added after their meals were cooked. That said, that little extra sprinkling of salt evidently has the potential to make an enormous difference with your heart health.

However, the implications of these recent findings might mean that there's potential to drastically reduce your risk of heart complications by simply refraining from adding more salt to your dish after plating, serving, and sitting down with your meal at the table. If you want to go a step further and incorporate the DASH diet into your eating plan, you can potentially lower your risk of CVD even more, but this study suggests you can begin by simply removing the habit of adding salt to your prepared food.

Of course, this is only one study and healthcare needs are not one-size-fits-all. So, if you have cardiovascular concerns, before embarking on a new eating regiment, it's still imperative that you consult your healthcare providers about your diet and eating plan. At the same time, you can have some peace of mind knowing that the start of your cardiovascular health and wellness journey might just be as easy as getting rid of that salt shaker on your dining room table.

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While salt gets a bad reputation for being an unhealthy ingredient, it is in fact one we need to consume on a daily basis. If you notice you are craving salt, there may be a good reason. This could be your body's way of telling you it is depleted of the nutrients in salt, or it could simply be related to your eating habits or hormones.

Read on to learn 5 reasons why you might be craving salt—and for more tips on how to best manage certain cravings, be sure to also read 11 Ways To Stop Carb Cravings Before They Start.

You're dehydrated

Because sodium and chloride are essential in fluid balance within the body, dehydration may cause you to crave more salt. This is your body's way of getting you to eat or drink more sodium and chloride that can aid in improving your hydration status. Along with eating more salt, you may also crave more water which would further improve your hydration. When you are dehydrated you may notice a few more symptoms in addition to craving salt. Headache, decreased urination, lethargy, and feeling thirsty or some of the common symptoms one may notice when dehydrated.

To reduce your risk of dehydration, ensure you are drinking liquids through the day and aim to have urine that is pale yellow to clear to in color. This is one of the easiest indicators of hydration. Additionally, if you are active and/or spending time in a hot and humid climate, you may want to increase your intake of salt along with fluids to offset dehydration. These simple steps may reduce your chances of becoming dehydrated and craving salt.

You're having premenstrual syndrome

Also known as PMS, premenstrual syndrome can occur the few days before a woman starts her period. This condition is known for causing a wide range of symptoms. While some may notice more emotional symptoms, like mood swings, irritability, and a depressed mood, others may notice a change in their appetite and food cravings. These food cravings could be any number of food items, including salty foods. There is not a well-established theory as to why women notice more food cravings with PMS, although fluctuating hormones are thought to play a role.

If you notice you crave chips and popcorn the week before your period, it is ok to indulge. Try to stick to the portion size listed on the package, drink plenty of fluid, and choose salty foods that have more nutritional benefit. Air popped popcorn, salted nuts, and whole grain crackers are examples of salty snacks with more nutritional value.

You're under stress

Another condition in which hormones are involved, stress could be a reason why you are craving salt. The main hormone involved in helping your body cope with stress is called cortisol. This hormone is released from your adrenal glands in response to stress and alters non-essentials bodily functions, blood pressure, heart rate, and even glucose usage to aid the body. One study from the Journal of Neuroscience suggests individuals with higher blood sodium levels, also known as hypernatremia, release less cortisol when experiencing stress. This may explain why you crave salt during stressful periods, as consuming higher amounts of salt could be one way your body physiologically manages stress.

Similar to PMS salt cravings, stick to one serving, per the package nutrition facts, and choose more nutritious salty items that can benefit your body as a whole.

You're having an electrolyte imbalance

Anything that may cause higher than usual fluid loss, like what you may experience during exercise, time in hot and humid climates, or with a fever, vomiting, or diarrhea could lead to an electrolyte balance. Along with the bodily fluid loss you may experience in these states, you are also losing valuable electrolytes, like sodium. Dehydration is one side effect of these factors, but your electrolytes can become imbalanced, too. While craving salt may be one symptom you notice related to this imbalance, you may notice additional symptoms, like headache, fatigue, fast heart rate, or muscle cramps or spasms.

To avoid the salt cravings and other symptoms you may notice with an electrolyte imbalance, ensure you are consuming electrolytes along with your fluids, especially during periods of excessive fluid loss. This can be done with electrolyte drinks or increased salty food intake along with your fluids.

You're pregnant

Two of the most common symptoms experienced by expecting mothers are nausea and vomiting. While nausea itself may not lead to a salt craving, vomiting could. Because vomiting leads to excessive fluid loss, it will also increase the number of electrolytes you lose, too. If you experience an increase in salt cravings during pregnancy and have also dealt with periods of vomiting, your body could be telling you it needs more electrolytes to maintain proper balance. Because a pregnant woman is also supporting the fluid and nutrient needs of her unborn child, fluid and electrolyte balance is especially important. This fluid an electrolyte balance is important while breastfeeding, too.

All pregnant women should consult with their physician if they are experiencing persistent vomiting, and ensure they are drinking adequate fluid along with electrolytes. Electrolyte drinks make be especially helpful for managing these important factors during periods when food isn't well tolerated.

The post Here's Why You're Always Craving Salt—Plus What To Do About It appeared first on Eat This Not That.

The research

In the BMJ Nutrition Prevention & Health study, researchers used the published results from a previous salt reduction program that measured the amount of salt participants consumed per day. Using this data, which was gathered from over 5,000 adults across China, the researchers developed a model to predict the estimated health effects of reducing daily sodium intake by 1,000 milligrams, 3,200 milligrams, and 5,000 milligrams. They focused on how that reduction would alter blood pressure as well as the risk of heart attacks, cardiovascular disease, and stroke.

The results found that even cutting the lowest amount of sodium the researchers looked at, 1,000 milligrams of sodium each day, could prevent 9 million instances of heart disease and stroke—including 4 million that resulted in death—by 2030.

What the study results mean for you

"This study is initially shocking because of the large numbers that it predicts could be impacted by lowering sodium intake," Laura McDermott, MS, RDN, CD, a Registered Dietitian Nutritionist and Certified Dietitian with RET Physical Therapy Group, tells Eat This, Not That!. "When you read a number like 9 million, that is a significant amount […] of cardiovascular events to prevent by lowering sodium intake by 1,000 milligrams."

While it's promising to see the results found that so many people could be positively affected by reducing their sodium intake, McDermott cautions that there are some caveats to the study.

"However, when you dive more into the study, you understand that the data was collected over a small period of time and then applied to a model to show possible trends to project future impacts," McDermott notes. Telling us "this is problematic," McDermott explains "it does not show us a true cause and effect relationship over time because we cannot see from this study that the decrease in blood pressure would be sustained for the time that the projections are estimating."

At the same time, McDermott continues, "So that aside, it is still showing a promising result for overall health improvement and preventative care, as the relationship between sodium and systolic blood pressure has been well established."

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How to reduce your sodium intake

Although the results from this study are predictive since the study looked at a conceptual model rather than an interventional clinical trial, McDermott says that there is still enough evidence to support the benefits of reducing the amount of sodium in your diet.

"Reducing sodium intake by 1,000 milligrams per day may lead to better health" as well as "prevent heart disease and stroke when sodium is being over consumed due to the stress excess sodium puts on the heart," she says.

If you'd like to cut 1,000 milligrams of sodium out of your daily diet, McDermott offers a few suggestions regarding how to do that, noting that removing two hot dogs, two tortillas, or five slices of deli ham from your daily menu will do the trick. The same goes for one cup of Campbell's Tomato soup and half a cup of salsa ("depending on the brand").

The post The #1 Best Eating Habit To Prevent Heart Disease and Stroke, New Study Suggests appeared first on Eat This Not That.

"Consuming too much sodium has been shown to raise blood pressure in some individuals, so it's important to understand what foods contain a large amount of sodium and how it could impact your blood pressure," explains Amber Pankonin, MS, RD, LMNT, CEC, registered dietitian, chef, and owner of the food blog Stirlist.

According to the American Heart Association, sodium (aka, salt) is one of the worst things you can eat if you have high blood pressure because it causes blood vessels to narrow while simultaneously causing your heart to pump more blood into them, raising blood pressure and forcing your heart to work harder.

"If you have high blood pressure, the American Heart Association recommends no more than 1,500 mg per day," says Pankonin. "This might mean some major life changes when it comes to grocery shopping and eating out."

And if you don't have high blood pressure, the American Heart Association recommends no more than 2,300mg per day. For reference, here's what that looks like in table measurements:

• 1/4 teaspoon salt = 575 mg sodium
• 1/2 teaspoon salt = 1,150 mg sodium
• 3/4 teaspoon salt = 1,725 mg sodium
• 1 teaspoon salt = 2,300 mg sodium

This can make snacking hard, especially since the processed foods many of us commonly reach for at snack time tend to have high sodium content. Here are six of the worst snacks for high blood pressure, according to dietitians.

Sunflower seeds

"This snack might be good for road trips and baseball games but it's terrible for blood pressure," says Pankonin. "Depending on the brand, sunflower seeds can be as high as 1000 mg of sodium or more per serving."

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Processed meats and cheese & crackers

"Talk about a triple whammy of sodium," says registered dietitian Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. "Processed meats use sodium for preservation, salt is used for flavoring cheese and preventing bacteria growth, and crackers are loaded with salt. Look for uncured meats, cheeses low in sodium like parmesan cheese or swiss cheese, and low sodium crackers."

Chips and queso (processed cheese)

"Processed cheese products like Velveeta contain 390 mg of sodium per serving," says Pankonin. "When it comes to queso or any dips, it's hard to estimate portion size which makes it very easy to overconsume."

Pickles

"Even though pickles are low in calories and very filling, they are very high in sodium," explains Pankonin. "Most range anywhere from 250 mg to 300 mg of sodium per 1 oz. serving."

Canned soups and broths

"Want to eat that canned broth as a snack on a cold day? Think again. If you're doing a cube to make a broth, 1 cube can be as high as almost 1,000 mg of sodium," says Valdez. "There are low-sodium options so make sure you read the food label."

RELATED: These Are The Best Snacks For a Faster Metabolism, Say Dietitians

Bagels or bagel bites (frozen)

"Bagels or products like bagel bites can contain quite a bit of sodium. Bagels might not taste salty, especially when served with sweetened cream cheese," says Pankonin. "So for those with high blood pressure, it's important to understand that baked convenience items can contain quite a bit of sodium."

The post 6 Worst Snacks for High Blood Pressure appeared first on Eat This Not That.

Two chronic diseases that increase the risk of kidney disease are diabetes and hypertension (high blood pressure). Kidney disease is ultimately classified into four conditions: kidney stones, acute kidney injury, chronic kidney disease (CKD), or end-stage renal disease (ESRD). Limiting sodium and saturated fat intake are primary ways to reduce risk and/or manage diabetes and hypertension, which could be protective against developing kidney disease.

All this to say that the kidneys are a force to be reckoned with, but they also can be prone to damage if we don't take care of them with healthy behaviors, including what we eat. Here we discuss five of the top foods to shy away from to best protect your kidneys. Read on, and for more, don't miss The #1 Best Eating Habit for Kidney Disease, Says Science.

Processed meats

Meats that have undergone processing, such as bacon, sausage, hot dogs, deli meat, and burger patties are a double threat to kidney health: they are likely high in sodium and animal-derived protein. Excess sodium intake beyond 2300 milligrams (mg) per day, on a regular basis, is conducive to a diet that may increase blood pressure, and this creates extra stress on the kidneys. It is also suggested in recent literature that more animal protein than plant protein in the diet may increase the rate of kidney disease progression.

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Soups

Often regarded as a light lunch side or a way to calm a sore throat if experiencing cold or flu-like symptoms, soups are unfortunately laden in salt. Even if soups are homemade, they will often use beef, chicken, or vegetable stocks which register at over 800 milligrams of sodium per cup. There are reduced sodium and low sodium versions on the market, but most consumers find that the flavor is off and, well, could use more salt. You can try your luck at making a sodium-free stock of vegetable scraps, herbs, and spices to impart flavor to a soup base; however, it may be best to just steer clear of soups altogether.

Frozen pizza

America's favorite non-dessert pie usually is made with the same layers: white bread crust, high sodium tomato sauce, high fat cheese, and processed meat like sausage or pepperoni. Turn over your next frozen pizza package and you may be astounded to find nutrition facts that are in the quadruple digits on sodium and exceed recommendations for saturated fat. Takeout or restaurant pizza isn't much better but could have some nutritional redeeming qualities if you are able to customize the order (e.g., meat-free, half the cheese, whole wheat crust, etc.).

RELATED: 12 Worst Frozen Pizzas to Stay Away From Right Now

Fried potatoes

Potatoes are the nation's number one consumed vegetable. And the number one form in which it's consumed? Fried. Whether your preference is for French fries, hash browns, potato chips, or potato pancakes, these foods aren't doing your kidneys any favors. Deep-fried foods are best avoided to protect your heart and kidneys. Potatoes are also high in potassium, which is a mineral usually advised to keep tabs on if your kidneys are compromised and reach CKD stage 3A or later stages of kidney failure.

Soy sauce

Soy sauce, as well as its cousin tamari, are some of the highest sodium sauces available at the supermarket. These products have a shocking 950 milligrams of sodium per one-tablespoon serving, which is nearly 50 percent of the daily value (DV) for sodium. Soy sauce is classically used to impart an "umami" or savory flavor. See if there is a way in your recipe to substitute low-sodium ingredients like mushrooms, tomato paste, nutritional yeast, or a flavored vinegar, in place of soy sauce.

The post 5 Worst Foods for Your Kidneys appeared first on Eat This Not That.

Still, there's no denying that Americans love a good potato chip, especially from one of the most iconic brands: Lay's. What started as H.W. Lay selling chips from the back of his Model A car in the 1930s has evolved into a behemoth chip brand today.

Here's everything you probably never knew about Lay's potato chips, and next, don't miss Costco's Most Popular Items Right Now.

The brand is owned by a department of PepsiCo.

That's right, Frito-Lay North America—the company Mr. Lay founded with the maker of Fritos corn chips—is owned and operated by PepsiCo. Frito-Lay is a $13 billion dollar business for the beverage and convenience food giant and produces such other iconic chip brands as Doritos, Cheetos, Sun Chips, Tostitos, Funyuns, Ruffles, Smartfood, and more.

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Lay's sources its potatoes from all over.

According to ABC News, Lay's sources the potatoes used to make its chips from 25 different states, with Michigan and Wisconsin being its largest suppliers in 2018.

But the potatoes are a special strain.

Lay's potato chips are produced using a proprietary strain of potatoes–so proprietary, it turns out, that the global snack food behemoth got into it with a number of small-scale farmers in India who were allegedly growing "their" spuds, reports CNN. Lay's sued the farmers in 2019 to force them to cease production, and later, offered to settle the matter if the farmers would grow for Lay's… or grow different potatoes.

RELATED: We Tasted 6 Potato Chip Brands and This Is the Best

Lay's chips are high in sodium.

You know potato chips are salty, that's hardly a revelation. Still, just how salty they are may come as a shock.

According to the labeling of a single eight-ounce bag of Lay's Classic potato chips, that bag will net you 1,360 milligrams of sodium, which is way more than half of your daily allotment of 2,300 milligrams, per the CDC.

… and fat.

According to the Cleveland Clinic, a healthy adult on a 2,000-calorie diet should consume no more than 77 grams of fat per day, and no more than 13 or 14 grams of saturated fat. An eight-ounce bag of Lay's Classic chips, however, has 80 grams of fat and about 12 grams of saturated fat.

Baked Lay's aren't necessarily a good substitution.

Sure, Baked Lay's are "healthier" than standard deep-fried Lay's potato chips, but know that a single 100-calorie bag of Baked Lay's (and that's a very small portion, FYI) has three grams of fat and 140 milligrams of sodium.

RELATED: What Happens to Your Body When You Eat Potato Chips

Lay's once released Cappuccino-flavored chips.

Lay's once produced and sold Cappuccino-flavored potato chips. The limited run was part of a contest wherein Lay's fans could submit flavor ideas and then vote on their absolute favorite, according to Grub Street. Cappuccino won, and the chip giant had to follow through with making them.

Listed serving sizes are very small.

Take a closer look at the nutrition information label on a bag of Lay's potato chips.

The classic, single-serve-sized bag, for instance, contains eight ounces of chips, yet if you look at the servings listed per container, it's eight. So sure, 160 calories and 10 grams of fat may seem OK, but if you eat the whole bag, you'll need to times that by eight.

RELATED: The Most Popular Chips You've Got to Try at Least Once

There's a science to "Bet you can't eat just one."

Lay's came up with a clever slogan with "bet you can't eat just one," but it turns out that they weren't just being cute.

According to Men's Health, the very crunchiness of a Lay's potato chip, a "virtue" the brand does its best to promote, leads to a physiological association with positivity and enjoyment, which makes us yearn for more crunch. That's why it's so hard to eat just one potato chip.

The post 9 Secrets About Lay's Chips You Never Knew appeared first on Eat This Not That.

To put it simply, pretty much everyone is overdoing it when it comes to sodium intake. The CDC even estimates that a shocking 90% of Americans over the age of 2 consume too much sodium. The words "sodium" and "salt" tend to be used interchangeably, but it's important to understand the difference.

"There's actually a lot of misconception around sodium—and many people believe sodium and salt are the same thing," says dietitian Samantha McKinney. "Sodium is an electrolyte component of salt—but in its most natural form, salt is complexed with several minerals and compounds that support hydration and are essential to life. Salt is approximately 40% sodium and 60% chloride."

Salt isn't all bad. In fact, sodium is an essential micronutrient that our bodies absolutely need to function at full capacity. The issue is we only require a small amount. According to the authors of a new study examining sodium intake and food production published in Comprehensive Reviews in Food Science and Food Safety, the human body only needs about 450 milligrams of sodium per day and the max amount anyone should eat in 24 hours is roughly 2,300 milligrams. Well, the average American adult eats anywhere from 3,000 to 3,500 milligrams daily!

Habitual overconsumption of sodium is linked to a long list of health concerns such as heart disease, high blood pressure, and osteoporosis. That being said, salt is just one piece of a greater nutritional puzzle.

McKinney explains the impact of excessive salt intake is often worsened by other poor dietary choices. "The majority of Americans are eating too much sodium in relation to a low intake of other electrolytes, such as potassium and magnesium, which can be found in produce and unprocessed foods such as dark leafy greens and beans."

In other words, eating a lot of salt is bad, but eating too much salt in combination with a poor overall diet is even worse. Unfortunately, it's very easy to make those two dietary mistakes at once. A study published in Circulation reports about 70% of the sodium consumed by Americans comes from processed foods prepared outside of the home.

One of the main drivers of this nationwide dietary problem is the fast-food industry. Menu items at quick-service chain restaurants routinely contain exorbitant levels of sodium.

"The whole thing about these sorts of menu items is that they harm health in a lot of ways, and when consumed regularly or often—they're not the type of nutrition that your body needs to function well. It's like putting the poorest-quality fuel in the highest-quality, most important engine you have: your body," says McKinney. "The sodium amounts seen in fast food are used to enhance flavor and texture, increase shelf stability and shelf life, and limit the growth of bacteria."

We did some investigating and identified five fast-food menu items containing absolutely unbelievable levels of sodium. Here are the salt bombs you should avoid ordering.

And don't miss 5 Worst New Fast-Food Burgers To Stay Away From Right Now.

Pizza Hut's Large Original Stuffed Crust Meat Lover's Pizza

Cheese is chock-full of sodium, so it shouldn't come as a surprise to see pizza on this list. Boasting over a pound of meat and cheese, it doesn't get much saltier in one sitting than Pizza Hut's large original Stuffed Crust Meat Lover's Pizza.

A single slice contains 950 milligrams of sodium (40% of your daily allowance), which means if you indulge in an extra slice you'll be eating 1,900 milligrams of sodium (79% of daily allowance) in a matter of minutes. A large Pizza Hut pizza usually offers 10 slices in total, which means an entire pie carries 9,500 milligrams of sodium (395% of daily allowance).

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Subway's Footlong Spicy Italian

Opting for a traditional sandwich over a burger or pizza may sound healthier in theory, but if you're looking to lower your sodium intake, steer clear of Subway's Spicy Italian footlong. The six-inch sub contains 1,280 milligrams of sodium, which means a footlong has 2,560 milligrams or 107% of your daily allowance. It's worth noting that those figures don't account for any cheeses, sauces, or extras added to the sandwich.

Arby's Large Curly Fries

Fries are, of course, an absolute pillar of fast food. There's nothing quite like a delicious, crispy fry sprinkled with some salt. But Arby's version of this American classic goes overboard on the sodium.

Just a single order of large curly fries contains 1,480 milligrams of sodium. That represents 62% of your recommended daily value (DV) of sodium, assuming you eat 2,000 calories per day. For comparison's sake, a large order of fries from McDonald's contains 400 milligrams of sodium.

Burger King's Spicy Ch'King Deluxe

A spicier reimagining of Burger King's original Ch'King sandwich, this deluxe version packs a flavorful punch. Unfortunately, the ridiculous amounts of sodium found within this chicken sandwich may feel like an assault on your body in another way.

Clocking in at 1,655 milligrams of sodium, the Spicy Ch'King Deluxe is undoubtedly the king of sodium-filled sandwiches.

McDonald's Big Breakfast with Hotcakes

Breakfast is big business for fast-food chains, but no morning drive-thru option offers more sodium than McDonald's Big Breakfast with Hotcakes.

This bonafide breakfast platter features scrambled eggs, hash browns, a sausage patty, and more sodium than your body will know what to do with: an astounding 2,070 milligrams! Consuming 90% of your sodium allowance before noon is certainly one way to start the day.

Don't fear the shaker

We've touched on the absolute extremes of the sodium spectrum in this article, but don't declare yourself a salt minimalist just yet. While chowing down on the menu items listed above day in and day out probably isn't the most nutritious idea, stressing over sodium during every meal isn't a healthy route either.

Focus your energy on maintaining a healthy, well-rounded diet. The rest will work itself out.

"If you're eating salt in the context of a diet that is primarily fresh produce, high-quality meat, fish, poultry, and eggs, real-food carbohydrates such as sweet potato and beans, and healthy fats such as avocado, olive oil, nuts, and seeds—sodium is actually not as much of a concern as many people think," McKinney says.

The post 5 Fast-Food Items With Exorbitant Amounts of Sodium appeared first on Eat This Not That.

Ketchup doesn't have a high caloric content, but is it healthy? Well, there are pros and cons to the nutritional value of this beloved condiment. First, the good news: Holly Klamer, MS, RDN, a writer with My Crohn's and Colitis Team, says that ketchup can be considered a neutral or healthy condiment when used in moderation. "[A] health benefit of ketchup is it provides a source of the antioxidant lycopene," says Klamer. "A 2014 study using cells and ketchup extract found ketchup has anti-inflammatory properties from the lycopene content."

Related: Popular Foods That Increase  Inflammation, Dietitians Say

However, Klamer cautions that ketchup should be used in moderation due to its high sugar content. A standard serving of ketchup is one tablespoon, which contains four grams of sugar. "If you're putting ketchup on a lot of foods throughout the day, it could add up to a significant source of hidden sugars," she explains.

Sylvia Melendez-Klinger, MS, RD, founder of Hispanic Food Communications, notes that ketchup is one of the few condiments that's actually made with a vegetable (though, technically, a fruit). "[Tomatoes] are rich in antioxidants and they also contain a small amount of dietary fiber and Vitamin C," she says.

However, Melendez-Klinger says it's still important to keep an eye on nutrition labels. When it comes to selecting ketchup, you want to get a brand that has the lowest amount of added sugar, added salt, corn syrup, and high fructose corn syrup.

Or, simply keep reading to see how every bottle of ketchup currently available on grocery store shelves ranks in terms of nutrition—starting with the worst options to the very best. (And for more, check out The Worst Condiments You Should Always Leave on Grocery Store Shelves.)

Whataburger Fancy Ketchup

We love Whataburger as much as the next person, but save their food (condiments included!) for fast food splurge outings. When it comes to sodium, Whataburger's ketchup has a whopping 200 milligrams, and the ingredients list includes high fructose corn syrup, which should also be avoided.

Related: Sign up for our newsletter for the latest Best & Worst Rankings!

Muir Glen Organic Tomato Ketchup

Muir Glen's ketchup is a little deceptive because, although it's organic, it contains 240 mg of sodium—more than any other ketchup on this list. The bright side is that it doesn't contain added sugar or high fructose corn syrup, but if you're on a low-sodium diet, this is definitely one to avoid.

Heinz Tomato Ketchup

Say it ain't so! The ketchup that so many of us grew up with is actually one of the unhealthiest options on the shelf. "One tablespoon of Heinz ketchup has as much sodium as 15 Lays Classic Potato Chips," says Megan Wong, RD at AlgaeCal. Plus, one look at the ingredients list and you'll see the exact things you want to avoid, like corn syrup and high fructose corn syrup.

Related: Why Don't Restaurants Refrigerate Ketchup?

Market Pantry Tomato Ketchup

In addition to its high sodium content, Market Pantry's ketchup also contains both corn syrup and high fructose corn syrup.

Related: We Tasted 6 Ketchups and This Is the Best One! 

Del Monte Tomato Ketchup

Del Monte's ketchup also has a high level of sodium, and both corn syrup and high fructose corn syrup are on the ingredients list.

Related: 25 Foods to Blame for Your High-Sodium Diet

French's Tomato Ketchup

We wouldn't recommend French's because it contains 170 mg of sodium and there are plenty of options with less salt. However, it isn't made with corn syrup or high fructose corn syrup, so it's a bit healthier than the above options that do contain these ingredients.

Victoria Amory Champagne Ketchup

Although it's low in sodium, we recommend avoiding Victoria Amory's ketchup because of its extremely high sugar content. It contains nearly twice as much sugar as the average ketchup.

Related: This Easy Ketchup Recipe Is Healthier than Store-Bought

365 Organic Tomato Ketchup

Whole Foods' store-brand ketchup is a moderately healthy option, but it's best to stay away from the added sugars. However, this gets nutrition points for being made with organic cane sugar and containing no corn syrup or high fructose corn syrup.

Cucina Antica Organic Tomato Ketchup

Cucina Antica should really be considered a tie with 365 Organic because it contains the exact same amount of sodium, carbs, sugar, and added sugar. And, like 365 Organic, it's made using organic cane sugar and without corn syrup or high fructose corn syrup.

Related: Kraft Is Discontinuing This Condiment

Simply Balanced Organic Tomato Ketchup

Simply Balanced is also a fairly healthy option, although you can find ketchups with lower sodium content. Corn syrup and high fructose corn syrup are absent from the ingredients list and it's organic, but the 3 grams of added sugar aren't ideal.

Hunt's 100% Natural Tomato Ketchup

Another all-natural option, this ketchup is made with cane sugar and doesn't contain corn syrup or high fructose corn syrup.

"Hunts 100% Natural Ketchup [is a] variety that I would recommend to use in moderation," says Trista Best, Registered Dietitian at Balance One Supplements. The one con to this brand is (you guessed it!) the fact that it contains 3 grams of added sugars.

Woodstock Farms Organic Tomato Ketchup

Another solid organic option, Woodstock Farms' ketchup has a moderate amount of sodium and an average amount of sugar. It's also made with organic sugar and doesn't contain any added sugars.

Related: The Surprising Effect Sodium May Have on Blood Sugar

Sir Kensington's Classic Ketchup

Sir Kensington's ketchup is made from organic sugar cane and fresh tomatoes instead of tomato paste. It's also USDA Organic, non-GMO certified, vegan, and gluten-free. This brand doesn't contain corn syrup or high fructose corn syrup, but the one major downside is its high salt content: with 190 mg of sodium, it's one of the saltiest ketchups on this list.

Thrive Organic Ketchup

This is another organic ketchup that's a healthy option. It does contain more sodium and added sugars than other organic ketchups, but Thrive has a number of pros: it's made with organic sugar and is non-GMO certified.

Related: One Major Side Effect Sugar Has on Your Heart

Annie's Organic Ketchup

You can always count on Annie's for healthy and delicious foods and condiments, and the brand's ketchup is no exception. This certified organic ketchup contains only non-GMO ingredients and is sweetened with pure cane sugar rather than artificial sugar.

Trader Joe's Organic Ketchup

USDA Organic and non-GMO certified, Trader Joe's has one of the healthiest ketchups out there. Needless to say, it's made without corn syrup or high fructose corn syrup and the sugar content is low. This brand also doesn't contain any added sugars.

Related: Popular Trader Joe's Foods for Weight Loss

Primal Kitchen Unsweetened Organic Ketchup

In addition to being USDA Organic and non-GMO, Primal Kitchen's ketchup is Whole30 approved, Certified Paleo, and Certified Keto. It also has very low sodium and just one gram of sugar.

Related: You'll Never See These 9 Things At Your Local Grocery Store Again

First Field Jersey Ketchup

This organic ketchup is made with tomatoes sourced from a family farm in New Jersey and spices and sugars harvested from other non-GMO farms in America. It contains no corn syrup, tomato paste, or added concentrates. First Field's ketchup has the lowest sodium content you'll find and contains half the amount of sugar as the average ketchup.

True Made Foods No Sugar Veggie Ketchup

The simple ingredient list speaks for itself: tomato paste, apples, carrots, squash, spinach, vinegar, and spices. This ketchup also has low sugar content and is both paleo- and keto-friendly.

"True Made Foods Veggie Ketchup wins the healthiest ketchup award in my book," says Wong. "Rather than using sugar, this ketchup is sweetened with fruits and vegetables—apples, butternut squash, and carrots—meaning only 2 grams of naturally occurring sugars per tablespoon, and 0 grams of added sugars!"

And there you have it: The #1 best ketchup on grocery store shelves. For more, check out The Best & Worst Mustards on Store Shelves—Ranked! and The Best & Worst Mayonnaises—Ranked!.

The post The Best & Worst Ketchup on Grocery Store Shelves—Ranked! appeared first on Eat This Not That.