Consuming an excessive amount of salt can result in points resembling water retention and raised blood strain as nicely an elevated danger of coronary heart assault, stroke and kidney illness. It has additionally been linked to abdomen most cancers and should exacerbate situations like osteoporosis.
How a lot salt ought to I eat?
UK dietary pointers counsel adults devour not more than 6g (roughly one teaspoon) of salt per day. This contains the salt already in our meals, and the salt added throughout and after cooking. Nonetheless, most of us devour extra than this, predominantly within the type of hidden salt within the meals we purchase.
How do I do know if a product is excessive in salt?
One option to maintain a test on the quantity of salt you eat is to get into the behavior of studying labels on the again of meals packs. Look to see if the product is excessive, medium or low in salt by checking this useful information:
Excessive = greater than 1.5 g per 100g
Medium = between 0.3g and 1.5g per 100g
Low = 0.3g or much less per 100g
Which meals are excessive in hidden salt?
Some meals are naturally excessive in salt, resembling sauerkraut and olives, whereas others range relying on the model and selection. Beneath are just a few of the most typical culprits to look out for, together with our home made alternate options…
Bread
Filling the home with the scent of baking bread is much nicer than shopping for a processed loaf from the grocery store. Salt is a vital ingredient once we bake bread as a result of it performs a key position in creating quantity and construction to your dough. That stated, there are some breads the place salt isn’t wanted. Attempt making these wholemeal flatbreads.
Breakfast cereals
Worryingly, some breakfast cereals – together with these focused at youngsters – have a excessive salt content material, so all the time test labels. Why not make your personal utilizing rolled oats, dried fruit and pure sweeteners resembling honey or vanilla extract?
Make your personal:
Condiments
Even one thing so simple as tomato ketchup will be stacked with salt. Some in style manufacturers now supply reduced-salt and -sugar variations, however play it protected with home made.
Make your personal:
Pasta sauce
This straightforward staple might be hiding extra salt than you suppose – significantly reduced-fat tomato-based sauces, which have been discovered to be among the many saltiest on the cabinets.
Make your personal:
Pizza
It is in all probability not a shock to listen to that one among our favorite takeaways is full of salt. The doughy base, meaty toppings and further cheese are all salty elements, and even the tomato sauce can comprise loads of salty seasoning.
Extra like this
Make your personal:
Plant-based vegan ‘meats’
Vegan ‘meat’ merchandise could also be decrease in energy and saturated fats and comprise fibre, however they have a tendency be excessive in salt, with three out of 4 of those shop-bought merchandise stated to exceed salt targets.
See all our wholesome vegan recipes.
Prepared meals
Many meals producers formulate their merchandise to hit the ‘bliss level’ – that’s, the right level at which style and mouthfeel stimulate our mind to launch the feel-good chemical dopamine, encouraging us to eat extra. To realize this, salt, sugar and fats are added.
In consequence, ready-meals and processed meals are usually excessive in salt and customarily an unhealthy selection.
Make your personal:
Sandwiches
Pre-packed sandwiches are usually nicely labelled so it’s straightforward to keep away from these excessive in salt. The salt content material typically comes from the bread, butter or unfold, in addition to fillings resembling ham, cheese, prawns, pickles and bacon.
Make your personal:
Avocado & bean triangles
Wild salmon & avocado triangles
Soup
It is irritating to suppose {that a} seemingly wholesome and nourishing selection will also be full of salt while you purchase it ready-made. Fortunately, making your personal is fast, straightforward and scrumptious.
Make your personal:
Loved this? Now learn…
Good Meals’s information to wholesome consuming
What are electrolytes and do I must replenish them?
Is vegan ‘meat’ wholesome?
High 10 well being meals to keep away from
Get impressed…
Low-salt breakfast recipes
Low-salt snack recipes
Low-salt lunch recipes
Low-salt dinner recipes
This text was final reviewed on 13 November 2023 by Kerry Torrens.
Roxanne was beforehand bbcgoodfood.com’s editor for 4 years after which the model’s lead content material strategist, accountable for the content material technique and supply of recent improvements. Having initially studied English literature at college, Roxanne later obtained a diploma in vitamin and private coaching and is a professional yoga trainer.
All well being content material on bbcgoodfood.com is offered for basic data solely, and shouldn’t be handled as an alternative to the medical recommendation of your personal physician or every other healthcare skilled. In case you have any issues about your basic well being, it’s best to contact your native healthcare supplier. See our web site phrases and situations for extra data.
