When it comes to excess salt, we tend to fixate on how much we’re getting from processed food and food eaten outside the home.
And rightly so: it accounts for 75 per cent of the salt in our diet. But something we often let slip is how much we’re sprinkling over and pinching into the food we’ve prepared in our kitchens.
The NHS recommends adults should have no more than 6g, around one teaspoon, of salt a day.
Yet, research suggests adults consume up to over 40 per cent the recommended amount, an average of 8.4g per day.
Having excess salt in your system leads to water retention in the blood, raising your blood pressure.
This in turn, increases your risk of a stroke or heart attack, as well as osteoporosis and even stomach cancer.
Unlike excess sugar, for example, which can cause tooth decay, weight gain, skin problems and mood swings, the effects of too much salt are hidden.
But could there be simple fixes to cutting our intake? According to three of the UK’s leading diet experts the answer is yes.
The NHS recommends adults should have no more than 6g, around one teaspoon, of salt a day. Yet, research suggests adults consume up to 40 per cent the recommended amount, an average of 8.4g per day
‘Reducing salt doesn’t mean compromising on flavour,’ Rhiannon Lambert, a Harley Street nutritionist and author of The Science of Nutrition, says.
‘With a few simple swaps and small changes to the way we cook and season food, it’s easy to cut back while still enjoying meals that taste satisfying and full of flavour.’
Switch up herbs and spices
One key step is to use less salt when cooking or at the dinner table and make up for lost flavour by adding herbs and spices which have health-promoting properties.
‘Enhance flavour with herbs, spices, and umami-rich ingredients such as mushrooms, tomatoes, and fermented foods,’ says Dr Federica Amati, head nutritionist at ZOE and author of Every Body Should Know This.
‘These natural sources of umami — including the amino acid L-glutamate — can make dishes taste more satisfying, even with less salt,’ she adds.
Research has also suggested that certain herbs and spices, when used moderately, can help reduce blood pressure and keep blood sugar levels stable.
According to Dr Carrie Ruxton, a dietician and co-owner of gym Salt St Andrews: ‘Spices, such as turmeric and cumin, have health benefits as they are anti-inflammatory.
Dr Federica Amati (left), is head nutritionist of the popular ZOE app; Dr Carrie Ruxton (centre) is a dietician and co-owner of the gym Salt St Andrews and Rhiannon Lambert (right), is a Harley Street nutritionist and author of The Science of Nutrition
‘Garlic has been shown to reduce so-called “bad” cholesterol, while cinnamon helps to lower blood sugar levels.’
Experts also suggest swapping to low-sodium salt, which tastes like normal salt but contains a fraction of the sodium — one of the chemical elements which raises blood pressure.
Check cereal packaging
It’s also important to watch out for hidden sources of salt in processed foods, even surprising ones such as cereals, experts warn.
Part of the problem, is that regulations on sugar has seen some manufacturers up the salt levels in such products to ensure they still tasted flavoursome.
‘Reading labels and choosing lower-sodium options can make a real difference,’ Dr Amati says.
‘Salt and sugar are often added to breakfast cereals to make them more palatable as chomping on raw wheat or barley isn’t to most people’s taste,’ Dr Ruxton adds.
Currently, there are no regulations on salt, like there are sugar.
It’s also important to watch out for hidden sources of salt in processed foods, even surprising ones such as cereals, experts warn
The Government and NHS’s target of consuming a maximum of 6g of salt per day is purely voluntary.
‘But some salt and sugar are fine if you are choosing wholegrain cereals, like bran flakes, oats, muesli or shredded wheat,’ Dr Ruxton adds.
Ditch plant based alternatives
Another offender are plant-based alternatives, experts warn.
Fake meats and vegan burgers have flooded the market as interest in following plant-based diets have soared, with vegans citing ethical, environmental or health reasons.
But they are, by their very nature highly processed too.
They contain a concoction of emulsifiers, stabilisers, flavour enhancers and artificial colourings, including high levels of salt, that are designed to help them feel and taste and look like the real thing.
‘Plant-based eating has huge benefits for our overall health and the planet,’ Ms Lambert says.
‘But these can be higher in salt to enhance taste and texture.
‘Building meals around whole foods like beans, lentils, grains and vegetables allows you to control flavour and seasoning yourself.’
Dr Ruxton agrees. ‘We are often encouraged to cut down on meat to protect heart health but, actually, natural meat contains very little sodium,’ she says.
‘Choosing lean unprocessed meat and cooking it with a tin of chickpeas or butter beans and lots of veggies is a healthy option for heart health.’
Research has suggested that the ratio between sodium and the mineral potassium, could be key to helping reduce salt levels
Boost potassium levels
Adding more vegetables and fruit to your diet can also help offset some of the negative effects of salt.
Research has suggested that the ratio between sodium and the mineral potassium, could be key to helping reduce salt levels.
Increasing potassium intake alone, can also have a beneficial effect on blood pressure independent of sodium levels.
‘Potassium counteracts sodium, so boosting your intake of potassium-rich foods helps your body flush out excess sodium,’ Dr Ruxton says.
High potassium foods include fish, potatoes, bananas, spinach, dried apricots, yoghurt, kidney beans and tomatoes.
Experts suggest trying to make half your plate vegetables at lunch and dinner, and eating at least two portions of fruit a day.
Experimenting with alternatives like balsamic vinegar, lemon, tahini or yogurt-based dressings is another way to slash sodium intake, experts say
Check your condiments
Equally, sauces and dressings can be one of the biggest hidden sources of salt, given we often use them without realising their salt content.
Ms Lambert says: ‘Soy sauce, ketchup, salad dressings and stock cubes can all add up quickly.
‘Opting for reduced-salt versions or measuring rather than pouring straight from the bottle, can help keep salt intake more balanced.’
Experimenting with alternatives like balsamic vinegar, lemon, tahini or yogurt-based dressings is another way to slash sodium intake, without losing flavour or enjoyment, she adds.
But you should always aim to reduce salt levels gradually. This is because ‘our taste buds adapt over time,’ Dr Amati says.
‘So small, consistent reductions help us adjust without noticing a loss in flavour.’