Reducing salt
Our bodies need some salt for healthy functioning. However, as with most things, too much salt in our diets can lead to problems such as raised blood pressure, and ultimately a higher risk of heart disease, so it’s worth keeping within safe limits.
Adults and children in the UK consume more salt, on average, than the maximum recommendations: 3 grams per day for children aged four to six years, and no more than 6 grams per day for healthy adults. And we do not have to add salt to be eating too much - 75% of the salt we eat is “hidden” in everyday food, such as bread, breakfast cereal and ready meals.
Top tips for reducing salt
- Go for healthy snacks such as veg sticks, fruit and toast rather than crisps and other salty, savoury snacks.
- Swap ham and cheese sandwiches for chicken, or tuna canned in water rather than brine.
- Cured meats and smoked fish can be high in salt so try to eat these less often. Choose tinned vegetables and pulses without added salt.
- Eat home-cooked meals, as pre-prepared is often high in salt.
- Use herbs, spices and black pepper to flavour food during cooking rather than salt.
- Most food products now display a ‘traffic light’ label to help you make a healthier choice. Check labels and choose lower salt and reduces salt options. There can be a really big difference between different types and brands.
- Make your own stock or gravy – choose reduced salt versions of commercial stock cubes and gravy granules.
- Go easy on soy sauce, mustard, pickles, mayonnaise and other table sauces as these can all be high in salt.
- Keep salt off the table at mealtimes to discourage people from adding salt to their meal.