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Be savvy about salt

This week is the 19th National Salt Awareness Week, together with other institutions such as the government, NHS and food sectors, we would like to participate in raising awareness.

Most people are aware that consuming too much salt is bad for their health, however many think that it is only a cause for concern in their later years. When actually, consuming too much salt during childhood can raise blood pressure which then tracks into adulthood and later life, increasing risk of health problems such as heart disease and stroke. Therefore it is very important to take notice of ways to reduce salt intake across all ages and try to stick to the suggested daily allowance, which for adults is no more than 6g of salt a day (2.4g sodium) – that's around 1 teaspoon.

We have put together a few top tips on how to reduce your salt intake, which we hope you will be able to input in to your daily routine.

  1. Substitute salt by adding additional herbs in to your cooking, including rosemary, thyme, chives, sage and other spices, to help enhance the flavour of the dish.
  2. Try wherever possible to avoid eating high salt foods e.g. bacon, olives, salted nuts, soy sauce and smoked meat/fish.
  3. When cooking at home try your food first before adding salt and add black pepper as your go to seasoning.
  4. Always read food labels in the supermarket to be able to choose lower salt foods, most companies use the traffic light label system to identify the level of salt – green (low), amber (medium) and red (high)
  5. Make your own stock and gravy instead of using cubes or granules or look out for reduced-salt products.
  6. Finally try and limit takeaways, Chinese, on average one Chinese takeaway dish has more salt than 5 Big Macs. 

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