What we’ll cover:

• How much salt you need each day
• How too much salt affects your health
• Foods that often contain hidden salt
• Simple ways to reduce how much salt you eat

How salt affects the body

Sodium chloride (commonly known as salt) helps your body in a few important ways. It:

• Helps to keep fluids balanced
• Supports nerve signalling and muscle contractions
• Aids digestion by helping to make stomach acid. 

Your body needs some salt to stay healthy. However, having too much salt can be detrimental to health. 

A high salt intake can increase levels of fluid within the blood, leading to high blood pressure.  Over time, high blood pressure can increase the risk of serious problems like heart attacks, strokes, and heart failure.

‍Guidelines for daily salt intake

In the UK, adults are advised to have less than 6g of salt each day, which is about one level teaspoon. This amount includes all the salt you eat throughout the day. Whether it is naturally found in food, added during manufacturing, or added when cooking or at the table. 

Although the food industry has made some efforts to reduce the amount of salt in products, most people in the UK are still eating more than is recommended. On average, daily intake is around 8.1g, which is >2g more than the recommended amount.

Where salt can hide in your diet

About three quarters (75%) of the salt we eat comes from processed and packaged foods.

Common examples include:

• Processed meats
• Savoury snacks like crisps, flavoured nuts
• Ready meals and takeaway foods
• Some breads and cereals (smaller amounts).

Salt can also be found in everyday ingredients used in many different cuisines, such as:

• Stock cubes
• Sauces like soy sauce, ketchup, teriyaki, or fish sauce
• Gravies and soups
• Miso paste
• Cheeses such as halloumi, feta, or parmesan
• Foods in brine (salted water), like tuna, anchovies, olives, or antipasti

You do not need to avoid these foods completely. Instead, try to be aware of how often and how much you have.

Simple strategies to reduce your intake

Making small changes can help lower your salt intake over time.

When shopping:

• Check food labels when you can
• Choose foods with green or amber labels for salt
• If there is no traffic light label, choose foods with <0.3 - 1.5g salt per 100g (this signifies a green or amber choice).

When cooking and eating:

• Cook the majority of your meals at home, using whole and minimally processed foods
• Consume ready-made meals and snacks less often
• Choose reduced-salt options for sauces and stock cubes
• Aim not to add salt at the table, or within cooking.

To add flavour without salt:

• Use herbs and spices to suit different cuisines, such as garlic, ginger, cumin, coriander, or paprika
• Add fresh flavours like lemon or lime juice
• Be mindful with spice mixes, as some may contain added salt or sugar.

Summary

Salt is important for your body, but too much can raise blood pressure and increase heart-related health risks. Many everyday and processed foods contain hidden salt. By checking food labels, choosing lower-salt options, and using herbs or spices instead of salt when cooking, you can reduce your daily salt intake and support your long-term health