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It’s easy and convenient to get a pre-made pasta sauces from the store but they are not your friend. Just one cup of the marinara pasta sauce has 1,202 mg of salt. White sauce is not that much better – 832 mg. Many people’s favorite sauce, Alfredo, has 1,264 mg in a single cup. Use lemon juice and salt-free herbs and spices, such as garlic and pepper, to flavor your food, according to the CDC.