Most of us are eating more salt than we realise, and it's not just the salt added to our cooking or at the table we need to watch out for. Three-quarters of the salt we are eating is already in the foods we buy. These contain a lot of salt even if they do not taste salty.
Eating too much salt may raise your blood pressure and increase your risk of developing heart and circulatory diseases. There are small changes you can make to cut down the amount of salt you eat. Over time, this will help to keep your heart healthy.
Reducing how much salt you eat can make you feel less thirsty, less dehydrated and have less headaches.
Ask
Do you know the maximum recommended amount of salt we should consume per day?
Would you like to know more about what foods are high in salt?
Would you like to know more about simple food swaps?
Assist
Too much salt can put us and our kids at risk of high blood pressure and heart disease in later life. Children should eat less salt than adults.
The recommended daily intake of salt for babies and children depends on their age.
The recommended daily intake of salt includes the amount already added in ready-made and processed foods, as well as the salt you add when you cook and eat.
Age Max. salt per day
1-3 yrs - 2g
4-6 yrs - 3g
7-10 yrs - 5g
11+ - 6g
Adults - 6g
Most people know that microwave meals, takeaways and snacks like crisps are high in salt. Other foods to look out for are, sausages, bacon, ham and sauces (ketchup, brown sauce, gravy and soy sauce). You might be surprised to know a lot of other foods are also high in salt such as:
- Cheese (but high in calcium)
- breakfast cereals
- canned soups
- bread, pastries and pizzas
- biscuits, cookies and cakes
The amount of salt will vary between different brands and varieties.
Check your food labels before you buy to help you choose healthier options.
There are other ways to add flavour to food other than salt. Many people add flavour to their food by using:
- chilli
- lemon juice
- black pepper
- fresh and dried herbs
- fresh and dried spices
Simple swaps:
- crisps, salted nuts and or salty snacks for plain rice cakes, unsalted nuts, chopped up fruit and vegetable sticks
- sauces - buy reduced salt options or use less
- canned soups - check food labels for lower salt options or homemade soups. Be careful not to add too many stock cubes
- salty processed meats such as ham or salami, swap for chicken, tinned tuna or chickpeas
- take away to fake away (cook your own)
- remove the salt shaker from the table and use less in cooking
Act
British Nutrition Foundation
British Heart Foundation