Most of us have heard that it’s a good idea to “cut down on sodium,” but besides making sure the top to the salt shaker is screwed on properly, what does that really mean?

Well, first, realize that salt is an essential mineral that our body can’t function without. Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 milligrams (mg) of sodium per day(1500 if you have high blood pressure, are African American, or are over age 51.)

If 2300 mg sounds like a lot, it is. There’s an estimated 189 mg of sodium in one of those little salt packages you get at McDonald’s. So if you downed a dozen of them, you’d still be within your daily sodium intake—assuming you didn’t eat anything else all day, which you probably wouldn’t, because you’d be too busy trying to drain your swimming pool with a flexi-straw.

But a dozen little sodium packages is nothing when you consider what you’re getting from these foods that we found doing research for Eat This, Not That!.

#10 SALTIEST FOOD: Chili’s Boneless Buffalo Chicken Salad

1,020 calories, 67 g fat, 14 g saturated fat, 3730 mg sodium

And you thought you were doing the right thing ordering the salad…. But remember, “salad” is just a word that means “a mixture of foods.” Nobody said they were good foods. We found 20 Salads Worse Than a Whopper.

Eat This Instead:

Chili’s Caribbean Salad with Grilled Chicken

680 calories, 27 g fat, 4.5 g saturated fat, 1150 mg sodium

#9 SALTIEST FOOD: Cheesecake Factory Sunrise Fiesta Burrito

1,720 calories, 37 g saturated fat, 4600 mg sodium

With 4600 mg sodium, this breakfast burrito packs almost twice the daily recommended sodium allowance. If you like to start your day off bloated, this is the burrito for you.

Eat This Instead:

Cheesecake Factory Plain Omelette

490 calories, 10 g saturated fat, 730 mg sodium

#8 SALTIEST FOOD: Chili’s Chicken Crispers - Honey Chipotle Style

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1,750 calories, 81 g fat, 14 g saturated fat, 4910 mg sodium

With 4910 mg sodium, coupled with its 81 grams of fat, you’re basically eating your cardiologist’s heart out.

Eat This Instead:

Chili’s Lighter Choice Margarita Grilled Chicken

610 calories, 16 g fat, 3 g saturated fat, 2450 mg sodium

#7 SALTIEST FOOD: Applebee’s Sizzling Skillet Shrimp Fajita

1,170 calories, 45 g fat, 21 g saturated fat, 5140 mg sodium

5140 mg sodium! How Applebees managed to turn shrimp and sauteed vegetables into one of the saltiest foods in America may be the 8th wonder of the world.

Eat This Instead:

Bourbon Street Chicken & Shrimp

610 calories, 27 g fat, 7 g saturated fat, 1960 mg sodium

#6 SALTIEST FOOD: TGI Friday’s Jack Daniel’s Ribs & Shrimp (w/o sides)

1730 calories, 74 g fat, 22 g saturated fat, 4140 mg sodium

4140 mg sodium, if you dare to have fries with that you’ll be tacking on another 980 mg of sodium.

Eat This Instead:

TGI Friday’s Jack Daniel’s Petite Sirloin with Crispy Shrimp

640 calories, 20 g fat, 9.5g sat fat, 2110 mg sodium

#5 SALTIEST FOOD: Chili’s Texas Cheese Fries - Full Order

1,720 calories, 119 g fat, 49 g saturated, 5310 mg sodium

A full order has 5310 mg sodium and 119 grams of fat. Better wear stretchy pants, you’re going to need them.

Eat This Instead:

Our Outrageous Cheese Fries

300 calories, 13 g fat, 5 g saturated fat, 310 mg sodium

Try this recipe and save 1420 calories and 5000 mg sodium!

#4 SALTIEST FOOD: On the Border Firecracker Stuffed Jalapeños w/ Salsa Ranch

1,900 calories, 138 g fat, 35 g saturated fat, 5760 mg sodium

Never mind the firecracker, if you eat this you’ll be the one blowing up.

Eat This Instead:

On the Border Grilled Chicken Fajita Taco with Cilantro Lime Rice

340 calories, 6.5 g fat, 5 g saturated fat, 990 mg sodium

Switching to a fish entree can be a healthier option, unless it involves tilapia. This fish has a dirty secret: it’s actually worse than bacon.

#3 SALTIEST FOOD: PF Chang’s Dan Dan Noodles

800 calories, 22 g fat, 5 g saturated fat, 6120 mg sodium

At an artery-shaking 6120 mg sodium, asking for the low sodium soy sauce won’t make a dent in your monster salt intake.

Eat This Instead:

Singapore Street Noodles

920 calories, 21 g fat, 3.5 g saturated fat, 2750 mg sodium

#2 SALTIEST FOOD: Applebee’s Appetizer Sampler

2210 calories, 137 g fat, 45 g saturated fat, 6260 mg sodium

6260 milligrams of hypertension for you. Instead of ordering so many apps, have a healthy snack before you go to the restaurant. We found the 50 Best Snack Foods in America for just such an occasion.

Eat This Instead:

Applebee’s Grilled Chicken Wonton Tacos

540 calories, 21 g fat, 4 g saturated fat, 1750 mg sodium

#1 SALTIEST FOOD: PF Chang’s Hot & Sour Soup Bowl

380 calories, 11 g fat, 3 g saturated fat, 7980 mg sodium

7980 mg of sodium!

Yes, congratulations. If you eat this, you’ll have slurped down the sodium equivalent of 44 individual bags of Doritos Cool Ranch Tortilla Chips.

Eat This Instead:

PF Chang’s Chicken Noodle Soup Bowl

620 calories, 22 g fat, 3.5 g saturated fat, 2720 mg sodium

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