7 Healthy Salty Snacks to Satisfy Your 3 P.M. Craving

If you are that friend who grabs the table salt and makes it rain sodium on french fries, chips, or any food put in front of you, you are not alone. Many people—us included—love salt. Well, sorry to be a buzzkill, but that temporary high of tasty goodness can lead to health problems later on. “Consuming too much sodium causes your body to retain water. Storing excess water in your body results in high blood pressure, which can lead to issues with your heart, kidneys, and other organs,” says Amy Shapiro, certified nutritionist and founder of Real Nutrition NYC. “On a vanity level, sodium can make you puffy, cause bags under your eyes, and make you bloated.”

But we’re all about compromise (and refuse to cut off salty food forever), so we asked Shapiro and registered dietitian Farah Fahad for their advice on how to find that healthy balance. “You can have salty snacks,” says Fahad. “Just make your own.” That way, she says, you can control how much salt goes into your food. If you just don’t have time to make salty snack from scratch, she insists looking at the ingredient list before purchasing a so-called “healthy” snack. “In these alternative healthy snacks, they’ll add oils that we should not be consuming (like soybean oil). They come hand in hand with these [unhealthy] salty snacks,” she says. “Look for something with 200 milligrams or less.” With those tips in mind, we asked them for their favorite healthy salty snacks, homemade or otherwise. See below for what you should be putting on your grocery list.