10 Ways to Cut Down on Salt

Introduction:

Eating too much salt can raise blood pressure, which may lead to heart disease.  We should have no more than six grams of salt a day as adults, but it's easy to eat far more than you realise, as many foodstuffs have 'hidden' added salt.

Here are 10 easy ways to trim your salt intake:

1. Check food labels. They should list how many grams (g) of salt your food contains. High salt content is more than 1.5g of salt per 100g. Low is 0.3g or less
2. Try not to add salt when cooking; it takes only days to get used to salt-free or low in salt foods
3. Don't put salt on the table. Most of us use it from habit, not because it's needed
4. Buy tinned vegetables that say 'no added salt'. Look for 'low salt' baked beans
5. Choose unsalted nuts and plain popcorn for snacks
6. Check your breakfast cereal label: you'll be surprised how much salt some contain
7. Eat only a little smoked meat or fish. Try unsmoked, reduced-salt bacon and add fresh tomato instead of tomato sauce to your bacon sandwich: sauces and pickles are high in salt
8. Use herbs, spices, lemon or lime juice, garlic, ginger and freshly-ground black pepper to flavour your cooking instead of salt
9. Avoid stock cubes or instant gravy; make your own, or look for reduced-salt versions
10. When eating out, choose peppers instead of pepperoni on that pizza, plain rice instead of (salted) fried rice, jacket potato instead of (salty) chips

Clickthrough information and support links:

Food Standards Agency

  References:

This article has been written for PruHealth by Dr Foster Research. All Dr Foster Research (DFR) health content is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional.