Eating too much salt raises blood pressure, which is a major risk factor for heart disease and stroke. Most UK adults eat more than the recommended amount.
How much?
Adults should eat no more than 6g of salt a day — about one level teaspoon. Children need less.
Where it comes from
Around three-quarters of the salt we eat is already in the food we buy: bread, breakfast cereals, cheese, processed meats, sauces, soups, ready meals and takeaways. Only a minority comes from the salt shaker.
Label check
High: more than 1.5g salt per 100g. Low: 0.3g or less per 100g. Some labels list sodium instead — multiply sodium by 2.5 to get salt.
Cutting back without losing flavour
- Cook with garlic, ginger, chilli, lemon, lime, herbs, spices, vinegar and black pepper.
- Taste before adding salt at the table.
- Choose reduced-salt stock and sauces.
- Rinse tinned beans and vegetables.
- Limit bacon, ham, salami and other cured meats.
- Your taste buds adapt within a few weeks — food starts to taste saltier.
Potassium helps too
Diets rich in fruit, vegetables and pulses provide potassium, which helps balance the effect of sodium on blood pressure. If you have kidney problems or take certain medications, check with your doctor before increasing potassium.