How Much Salt Should You Consume Per Day?
Quick facts: Salt is an essential nutrient, but most people consume more than they need without even realising it. Health guidelines recommend limiting salt intake to no more than 6g per day to support heart health and overall wellbeing. Switch to consuming low-salt foods and using alternative flavourings like herbs and spices to make it easier to meet this limit without resigning yourself to bland food.
Many of us are aware we should be eating less salt in order to stay healthy, but it’s not always clear how much salt you’re getting through on a daily basis. To make things harder, you might not even realise what the recommended limits are – so you neither know how you’re doing currently nor what to aim for. As a result, it’s common for your salt intake to exceed healthy levels over time, especially given that it’s present in a wide range of foods. In this blog, we explore how much salt is appropriate and which foods to keep an eye out for. Keep reading to learn more.
How Much Salt Should You Have Each Day?
Current UK guidelines recommend that adults consume no more than 6g of salt per day, which is approximately one teaspoon.1 This recommendation applies to all types of salt, including table salt, sea salt, Himalayan pink salt and any other dietary salt used in cooking or seasoning.
If you don’t habitually add salt at the table, you might think you’re already meeting this guideline. Unfortunately, though, salt is often hidden in processed foods – even ones that don’t taste particularly salty! Because of this, you’re probably consuming more salt than you realise.
High salt intake over time may contribute to increased blood pressure, which is a known risk factor for cardiovascular health concerns.2 For this reason, it’s vital to become more aware of your intake – and that means focusing on added salt and the salt that’s already in your food.
Are Low-Salt Alternatives Good for You?
When browsing in the supermarket, you might have noticed products described as low-sodium salt alternatives, which are healthier than standard table salt. As the name says, these products contain less sodium, often replacing sodium chloride with potassium-based compounds.
These products do reduce your overall sodium intake, so they can be helpful if you’re looking to make a healthier change. But it’s worth remembering that, since they provide the same taste, low-sodium salt alternatives might not help you to change your preferences in the long term.
As a result, you may still find yourself craving higher salt foods when low-sodium alternatives aren’t available – such as when eating out, for example.
A more sustainable approach is often to gradually replace salt with natural flavour enhancers such as herbs, spices, garlic, onion, pepper and lemon juice. These can help to build flavour into meals without relying on that salty taste.
Which Foods Are High in Salt?
Salt is present in many foods, but certain categories tend to contribute more significantly to overall intake. Being aware of this can help you to make informed choices about your diet to reduce your salt consumption.
Processed Foods
Processed foods are one of the main sources of dietary salt. While not all processed foods are high in salt, many ready-made meals, sauces, snacks and packaged products contain added sodium for flavour and preservation.
Common examples include:
- Ready meals
- Crisps and savoury snacks
- Soups and stock cubes
- Sauces such as soy sauce and ketchup
- Fast food items.
Cooking more meals at home can help you to reduce reliance on pre-seasoned or packaged products and make it easier to control salt levels.
Where processed food is still needed, try to seek out low-salt versions, which are usually highlighted on the packaging. Remember, checking the nutrition labels when shopping can help you to identify healthier choices.
Raw Ingredients
Some foods naturally contain higher levels of salt, particularly when they are cured, preserved or processed from raw ingredients.
Examples include:
- Bacon
- Ham
- Sausages
- Cheese
- Smoked fish.
These foods do not need to be avoided completely but are best consumed in moderation. One option could be to have these foods less often, or to consider them a treat for special occasions.
Choosing fresh, unprocessed alternatives more often can help to reduce your overall salt intake – and you might just discover a new favourite.
Conclusion
Reducing salt intake isn’t about removing it completely from your diet but finding a healthier balance. Most people consume more salt than they realise, largely through processed foods and everyday meals.
By becoming more aware of salt content, making simple swaps and gradually reducing intake, you can support your long-term health without making drastic changes to your eating habits. And in a short while, you might even find you hardly miss high-salt foods at all.
FAQs
Why Is Salt Bad for Your Heart?
High salt intake can contribute to increased blood pressure in some people, and over time, elevated blood pressure is a known risk factor for cardiovascular health issues.2 This is why health guidelines recommend limiting your salt intake and choosing lower-salt foods where possible as part of a balanced diet.
What Are Low Salt Foods?
Low-salt foods are typically fresh, minimally processed foods that contain little to no added sodium. Examples include:
- Fresh fruits
- Vegetables
- Plain rice
- Oats
- Unsalted nuts
- Fresh meats.
Foods that are labelled “low sodium” or “no added salt” are also considered lower-salt options compared to standard processed products.1
How to Reduce Salt Intake
Reducing your salt intake can be achieved gradually by making small dietary changes. This may include:
- Cooking more meals from scratch
- Checking nutrition labels while shopping
- Choosing low-salt or no-added-salt products
- Using herbs, spices and citrus to add flavour instead of salt.
Over time, taste preferences can adapt, making lower-salt foods more enjoyable.3
References
(1) NHS. (2024). Salt: The Facts. Retrieved from: https://www.nhs.uk/live-well/eat-well/food-types/salt-nutrition/
(2) Nutraxin. How Many Minerals Does the Body Need? Retrieved from: https://nutraxin.uk.com/blog/vitamins-minerals/how-many-minerals-does-the-body-need/
(3) NHS. (2024). How to Reduce Salt in Your Diet. Retrieved from: https://www.nhs.uk/live-well/eat-well/food-types/salt-nutrition/
