It’s common knowledge that too much salt is bad for your heart. Even if you stopped adding salt in your food, you would probably be consuming too much as 65% to 70% of the salt we eat comes from processed food, fast food and food from restaurants. So how can you cut down on your salt intake?
How much salt should you have?
Salt is essential for your health but in small amounts. About 4 grams a day is considered to be healthy. The most you should have is 6 grams (1 teaspoon) – this is including the salt from the processed foods you eat as well as salt you add.
How do I cut down on salt?
Cutting down on the amount of salt you add to your food is only a small step to reducing your salt intake. By checking the ingredients of processed food, eating more fresh vegetables and reducing the salt you add when cooking, you will be able to significantly cut down on your salt intake.
Should I avoid processed foods?
It is not practical for most people to cut out processed foods so the best thing to do is to check how much salt is in processed foods before you buy it. Some companies offer reduced salt products, so compare the labels of different products and choose the one with the lowest sodium. Foods that are high in salt will have more than 1.5g of salt or 0.5g sodium per 100g. Click here to understand salt content in processed food.
Foods high in salt:
- Cured and processed meat such as bacon, sausages
- Packet and tinned soups
- Sauces, especially ready to use sauces
- Savory snacks such as crisps, nuts, instant noodles
Easy ways to cut down on salt:
- Add less salt when cooking and don’t have salt at the table
- Use other seasonings for your food such as black pepper, spices, herbs, lemon juice or garlic.
- Try serving fresh, home-cooked meals more often rather than processed foods.
- Check the labels on the food for salt and sodium and choose the lowest salt option.
