Nutrition1 min read
How to cut back on salt without losing flavour
Where most salt in our diets comes from, how much is recommended, and easy ways to add flavour without the shaker.
Most adults eat more salt than recommended, and too much salt is linked to high blood pressure, a major risk factor for heart disease and stroke.
How much is recommended?
The World Health Organization recommends less than 5 grams of salt a day for adults, about one teaspoon. That's around 2 grams of sodium.
Where it comes from
Most salt in our diets doesn't come from the salt shaker. It's already in the food we buy:
- Bread and breakfast cereals
- Processed meats like bacon, ham and sausages
- Cheese
- Ready meals, soups and sauces
- Crisps and salted snacks
- Takeaways and restaurant food
Easy ways to cut back
- Taste food before adding salt
- Compare labels and choose lower-salt options
- Rinse tinned beans and vegetables
- Cook from scratch more often
- Use reduced-salt stock cubes and soy sauce
Add flavour other ways
- Fresh herbs: basil, coriander, parsley, mint
- Garlic, ginger, onion and chilli
- Citrus juice and zest
- Spices like cumin, paprika and black pepper
- Vinegar, mustard and a little parmesan
Read the label
Many labels list salt or sodium per 100 g. When you log packaged food in Mealful with the label in frame, the nutrition comes directly from the label.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
