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Lowering Salt for
Health
How to reduce salt in our diet
Step by step guide to reduce salt in our diet.
Lowering Salt for Health
How to Reduce Salt in our Diet
What is salt?
Salt is a compound made up of the minerals sodium and chloride. It is
the sodium in salt that needs to be limited in our diet for good health.
Sodium is usually listed in the nutritional information on food labels.
Rock salt, sea salt and garlic salt all have the same sodium content as
table salt.
Why should I reduce the amount of salt in my diet?
Studies have shown that reducing the amount of salt in our diet can
lower blood pressure. This can be seen as quickly as 4 weeks after
reducing the level of salt. However, the lower salt intake will need to be
continued to maintain this effect. High blood pressure is the single
biggest risk factor for stroke and by cutting down our salt intake we can
reduce the risk of developing high blood pressure. People with high
blood pressure are three times more likely to develop heart disease or
suffer a stroke.
How much is too much?
Being aware of how much salt is in our diet is an important element in
being able to reduce our intake. Processed food and snacks are often
high in salt and along with some staple foods such as bread and
breakfast cereals. As much as 75% of salt in our diet comes from
processed foods and therefore it is vital that consumers are able to
interpret food labelling and be aware of our recommended daily amount
of salt.
It is recommended by the National Institute for Health and Clinical
Excellence (NICE) that we take in no more than 6 grams of salt per day
and by the year 2025 we should aim to be eating 3g per day.
To convert the sodium content in grams to the amount of salt in grams
you need to multiply by 2.5 to give you the salt content.
Example
600mg of sodium = 0.6g of sodium = 1.5g of salt or 25% of the
recommended daily amount.
If a food has 0.6g of salt in 100g and the portion size is 300g then you
would be eating 1.8g sodium = 4.5g salt or 75% of the recommended
daily amount.
When buying sandwiches and ready meals, choose ones with less than
0.5g sodium (1.25g salt) per meal.
This is a LOT
(per 100g)
Over 1.25g salt or 0.5g
sodium
This is MODERATE
(per 100g)
0.25 – 1.25g salt or
0.1g – 0.5g sodium
This is a LITTLE
(per 100g)
Under 0.25g salt or
0.1g sodium
Is too little salt dangerous?
Salt occurs in food naturally and is present in most things that we eat.
The lowest level consistent with good health is 2g of salt a day.
Do people need more salt when it is hot or when exercising?
There is evidence that shows that people who live in hot climates and
have a low salt consumption do not suffer adverse problems.
When we exercise our body is able to balance the amount of sodium we
need without having to supplement it in any way, we just need to
remember to keep our body hydrated.
What are the main sources of salt?
The main sources of salt from individual foods in the UK diet are: Bread
and other cereal products, processed meats (e.g. bacon, ham and
sausages) and dairy products particularly cheese. Although some of
these products may not be considered high in sodium, when eaten
frequently in large volumes the amount of sodium can add up.
What do food labels tell me?
Most processed foods have a nutritional panel on the front, back or side
of the packaging. The nutritional panel can contain information on
energy, protein, carbohydrate, fat, sugars, salt and fibre. This
information is usually provided per 100grams and sometimes per portion
of the food. The panel may also state a percentage of your
recommended daily allowance, which can be useful when purchasing
pre-packaged foods.
There may also be a traffic light system of food labelling which can be
found on the front of the food packaging and can help consumers to
making healthier choices. The traffic light system gives numerical
information on fat, sugar, salt and energy, labelling red for high, amber
for medium and green for low content. Choosing foods with more green
and amber than reds, help to make healthier choices.
Food label examples.
Does less salt mean less taste?
Once people reduce salt in their diet their taste buds soon adapt to taste
other flavours in the food. Less salty food may taste a little bland at first
but once your taste buds have adjusted the natural flavours of the foods
will start to come through. It is also possible to add other flavouring such
as herbs, spices, lemon, garlic and ginger. Chilli and curry powders are
another way of adding additional flavour to food.
Is it a good idea to use salt substitutes?
No, it is not a good idea to use salt substitutes as these contain
potassium chloride which may be harmful for people with kidney
problems. It is much better to reduce salt levels and let the natural
flavour of food shine.
NICE guidance published June 2010 also discourage the use of salt
substitutes as it helps consumers’ readjust their perception of ‘saltiness’.
Can I Eat out in Restaurants or have Take Away?
Eating out need not be avoided but just by watching the TV chefs you
know that salt is often used in plentiful amount. Ask yourself how often
do you eat out? If it is to celebrate a special occasion every few months,
then go out and enjoy it. If you eat out or have take-aways more
frequently then try to follow these guidelines to make salt-wise choices:
- Skip the starter or choose low salt options such as melon or salad
- Ask for dressings, sauces or gravies to be served separately and
only add a small amount
- Request if dishes can be cooked with less salt, most restaurants
are happy to cater for special dietary requirements if known in
advance
- Try to avoid processed meat or fish such as gammon, bacon,
smoked fish or fish in crumbs/ batter
- Don’t be tempted by the cheese board
Top Tips
 Don’t add salt at the table or in cooking.
 Use black pepper, herbs and spices to flavour food instead of salt
 Cut down on processed foods such as bacon, sausages, cheese
and any canned food containing salt.
 Try Salt & Shake crisps without adding the salt as an alternative
to crisps.
 Make gravy the traditional way, using the vegetable water, meat
juices and gravy browning.
 Cook your food from fresh so you know exactly what has gone into
the dish.
 Choose vegetable or chicken toppings on pizza instead of
pepperoni, bacon or extra cheese.
 Use black pepper on pasta and scrambled egg instead of salt
 Roast vegetables like red pepper, fennel, butternut squash and
parsnips to bring out their flavour.
 Try porridge for breakfast.
 Marinade meat and fish in advance to give them more flavour.
 Check and compare the food labels on products as different
brands may vary.
 Plan meals so you can cook extra to take for lunch the next day.
 Cook in batches and freeze extra portions to save time when you
need a quick meal.
 Try a jacket potato instead of chips.
 Choose tinned pulses and vegetables without added salt.
 Add slices of tomato to food instead of ketchup.
Quick Reference Guide
Meat
Fish
Vegetables
Try to AVOID
Processed meats e.g
Bacon
Ham
Gammon
Sausages
Pork pies
Beef burgers
Salami
Corned beef
Meat pate/ paste
Fish tinned in brine
Smoked fish
Fish pate/ paste
Shellfish
Fish in crumbs or batter
Tinned vegetables
Baked beans
Dairy
Cheese spread
Savoury snacks
Crisps
Salted nuts
Dry roasted nuts
Salted snacks e.g.
Twiglets, tortilla chips,
Cheddars, Ritz, Tuc
Miscellaneous
Marmite, Bovril
Stock cubes, Oxo
Bisto
Gravy granules
Tinned / packet soup
Tinned spaghetti
Pot noodles
Try INSTEAD
Plain fresh or frozen meat
e.g
Chicken
Turkey
Lamb
Beef
Pork
Plain fresh or frozen fish
Fish tinned in spring
water or oil
Fresh or frozen
vegetables
Reduced salt baked
beans
Cheese: limit portion to
4oz (100g)/ week
Cottage cheese
Cream cheese e.g
Philadelphia
Plain unsalted crisps e.g
Salt’n’Shake (discard the
salt)
Unsalted nuts
Unsalted popcorn
Crispbreads e.g. Ryvita
Cereal bars
Reduced salt stock
cubes/ gravy browning
Homemade soup with no
added salt
Fresh/dried pasta,
noodles