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Subway’s Spicy Italian

Pepperoni and salami—two notoriously salty meats—are paired in this sandwich. A 6-inch sub without sauce or cheese has 1,520 mg of sodium and 480 calories. A footlong with mayo clocks in at 3200 milligrams of sodium and 1180 calories.

Choose this instead: A 6-inch BLT—bacon, lettuce and tomato on whole wheat. It has less than half the sodium (680 mg) and fewer calories (320).

Next: Wendy’s Baja Salad