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Salt Reduction

Do you need to eat less salt?

The answer is probably YES!

Health risks – High blood pressure and association with heart disease and stroke.

Hidden salt – You might be surprised at some foods which are high in salt.

Cutting down – Reducing the amount you consume can be quite easy.

How much salt should we be eating?

Government guidelines suggest adults should consume no more than 6g of salt per

day (about one teaspoon). The average daily intake in the UK is a little higher than this

at around 8g per day. Children should eat less, while babies should be given salt-free

foods because their kidneys are not yet capable of dealing with it.

How can we cut down?

It can be quite easy to consume less salt with minimal effort. Here are some easy ways

to reduce your intake:

• Stop adding salt at the table - your palate will quickly adjust.

• Cut down on salty snacks such as crisps and nuts.

• Beware hidden salt in bread products and breakfast cereals.

• Eat fewer processed foods. Ready meals, pasta sauce, packet soups, bacon, ham

and other cured and smoked meat and fish are high in salt, as are cheeses,

pickles, olives, soy sauce and yeast extract.

• Cook for yourself and you’ll almost certainly be able to cut your intake. Just

beware adding too much bouillon powder or too many stock cubes.

• If you are buying processed foods, make sure you check the labels. Often salt will

be included in the “traffic light” section of the nutrition information. Avoid red

(high) and be wary of amber (medium) products. Otherwise, check out the

figures on the back.

• Don't confuse salt and sodium. Nutrition information can sometimes list sodium

content instead of salt. To convert you need to multiply by 2.5.

For more info:

Adults - eat no more than 6g of salt a day (1 teaspoon)


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