Salt: why less is more, and how to reduce your intake

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Salt is an essential nutrient, but consuming too much can have negative consequences on our health.

We're recommended to have no more than 6g of salt a day – but this isn't always easy. Here, we share six easy hacks to help you stick to 6g with ease and without huge changes!

Excessive salt intake is a significant contributor to high blood pressure, a leading cause of heart disease and stroke. The World Health Organization recommends limiting salt intake to less than 6 grams per day, yet the average intake in many countries far exceeds this amount. By adhering to the 6-gram guideline, you can substantially reduce your risk of cardiovascular diseases and improve your overall health.

However, reducing salt in your diet doesn’t mean sacrificing flavour or enjoyment! Here are six practical ways to cut down on salt and still enjoy delicious meals.

Switch your 'normal' salt for a reduced sodium alternative

Opting for reduced-sodium salt can significantly lower your daily sodium intake. These alternatives replace some of the sodium chloride with potassium chloride, which can help maintain healthy blood pressure. Potassium is crucial for balancing sodium levels in the body and counteracting the harmful effects of high sodium consumption. By making this simple switch, you can still enjoy the taste of salt whilst reaping the benefits of reduced sodium.

Out of sight, out of mind

Removing salt from the dinner table or keeping it away from the kitchen stove can help reduce the temptation to add extra salt to your meals. Developing new dining habits, such as tasting your food before automatically reaching for the salt, can make a significant difference in your sodium intake over time.

Swap food products for their 'less salt' version

Many commonly consumed foods such as condiments and sauces come in reduced-salt versions, which can help cut down your overall sodium intake without sacrificing taste. For example, choose reduced salt and sugar ketchup or baked beans. Hidden salt in products like stock cubes, gravy mixes, and canned soups can contribute to excessive sodium intake. Switching to low-sodium versions of these items can add up over time, making a significant impact on your daily consumption.

Use herbs and spices in place of salt

Enhancing your meals with herbs and spices instead of salt is a flavourful way to reduce your sodium intake. Fresh or dried herbs like basil, coriander, rosemary, and thyme, as well as spices like cumin, paprika, and turmeric, can add depth and flavour to your dishes. Herbs and spices not only help in reducing salt but also provide numerous health benefits, including anti-inflammatory properties and antioxidants. Incorporating a variety of these plant-based seasonings into your diet can boost your nutrient intake and make meals more exciting.

A 'fakeaway' is better than a takeaway

Takeaway foods are often loaded with salt, contributing to high sodium intake and associated health risks. Recreating your favourite takeaways at home allows you to enjoy these meals while controlling the amount of salt used. "Fakeaways" can be just as delicious and satisfying, with the added benefit of being healthier. By using fresh ingredients and limiting salt, you can indulge in your preferred dishes without compromising your health. Not to mention you’ll also be saving some pennies!

Get cooking from scratch

Making your own meals is the best way to control what goes into your food, especially when it comes to salt. Convenience foods often contain high levels of sodium, and you have little control over the amount. By preparing meals using fresh ingredients, you can taste as you go, discovering how much flavour can be achieved without added salt. Cooking from scratch also means fewer artificial ingredients and additives, lower costs, and the bonus of staying on your feet while you cook (every step counts!)

By understanding the dangers of excessive salt and implementing a few of these practical tips, you can take control of your sodium intake and protect your health. There are numerous ways to reduce salt in your diet, from using herbs and spices to cooking from scratch and making smarter product choices. Remember, small changes can lead to significant health benefits, making it worth the effort to cut down on salt.