The American Heart Association recommends that we limit our sodium intake to 2,300 milligrams daily. Most of us, however, eat about 3,400 milligrams a day.

According to Harvard Health, there are 10 types of food that account for more than 40% of the sodium we eat each day.

Here they are, along with suggestions for lower-salt swaps:

1. Breads and rolls. One slice of bread contains anywhere from 100 to 200 milligrams of salt. That’s not so bad if you have a slice or two, but most of us consume far more than that. Try having a bowl of oatmeal for breakfast and toss the toast. Bypass the dinner bread basket and serve more whole grains instead.
2. Pizza. All the basic ingredients of popular pizza contain lots of salt, from the crust to the cheese to the sauce. Make homemade pizza with a low-sodium tomato sauce or better still, chopped tomatoes and low sodium cheese. Top with sliced fresh veggies and skip the sausage and pepperoni.
3. Sandwiches. Instead of using high-sodium cured meats in your lunch sandwich try veggies such as avocado, lettuce and tomato. Skip the cheese and use hummus or peanut butter with a sliced apple as a filling.
4. Cold cuts and cured meats. Processed meats such as bacon, hot dogs, hard salami and other luncheon meats are high not only in sodium chloride, but also in sodium nitrate, a preservative that increases the sodium. Cook your own fresh chicken or turkey breast.
5. Soups. Instead of buying ready-to-heat soups that can have as much as 940 milligrams of sodium per serving, seek out the low-sodium varieties. Better still, make a batch of homemade soup and freeze in single serving containers for convenience.
6. Burritos and tacos. These popular dishes contain a number of high-sodium ingredients such as white flour tortillas, cheese and seasonings, salty beans and meat. Use whole-grain tortillas instead, and fill them with grilled chicken or a mild white fish such as cod or tilapia. Choose low-sodium canned bans and top the tacos with chopped vegetables and salsa.
7. Savory snacks. Our favorite munchies like potato chips, pretzels, snack mixes and crackers are chockful of sodium. You can find reduced-sodium versions of these items on supermarket shelves.
8. Rotisserie or fried chicken has four times the amount of sodium you’d find in a homemade roast chicken. For ease and convenience, sauté or bake chicken breast and season with salt-free herb blends.
9. Cheese. The amount of sodium in cheese varies, with feta and blue cheese being the worst offenders. Goat cheese and ricotta are on the lower end so they make the best choices. You can also find low-sodium cheese.
10. Eggs and omelets. While eggs have only 62 milligrams of sodium, a fast-food version of breakfast egg sandwich can contain a lot more. For example, McDonald’s Egg McMuffin has a whopping 820 milligrams of sodium. Swap the store-bought version and make your own with a poached or fried egg cooked in a non-stick pan. Serve it with an English muffin for a total of about 200 milligrams a serving.