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What is Salt?
Traditionally, salt was added to food in order to preserve it when there was not regular access to high quality fresh foods, and so over time we have become accustomed to the taste. Now refrigeration is common, using salt to preserve our food is not required but lots of people still have a preference for a salty taste. Around three quarters of salt comes from foods which are packaged and often eaten every day. Salt is also found in lots of other foods such as restaurant meals and takeaways. Most people eat more salt that the UK government recommended intake of 6g per day, which can negative health impacts.
What is the role of Salt?
Salt is made up of two minerals, sodium and chloride. Sodium is important for nerve and muscle function, so is needed in the diet. However, we only need to consume a little bit of salt meaning it is easy to consume too much. Consuming too much salt can mean our bodies hold onto more fluid and this can raise our blood pressure and lead to a potential increase in the risk of heart disease or stroke.
What foods contain Salt?
The majority of the salt people consumed is from supermarkets such as breakfast cereals, soups, breads, sauces and processed meats. There are a few ways to help reduce salt intake.
Check the amount of salt in foods consumed through looking at the food label (or checking on Smart Nutrition+), and aim to reduce this by choosing lower salt alternatives.
As salt is often used for flavour, adding herbs, spices, lemon juice and pepper can help to add this without increasing salt intake
Further Resources:
- 8 tips for healthy eating – NHS
- Salt in your diet – NHS
- Vegetarian and vegan diets | NHS inform
- The vegetarian diet – NHS
References:
National Health Service (2023). Salt in your diet. Available at
https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/ [Accessed 28 Aug 2024]
National Health Service: Better Health. Salt. Available at https://www.nhs.uk/healthier-families/food-facts/salt/ [Accessed 28 Aug 2024].
British Heart Foundation (2021). Salt. Available at https://www.bhf.org.uk/informationsupport/support/
healthy-living/healthy-eating/salt [Accessed 28 Aug 2024].
Public Health England (2016). Government Dietary Recommendations. Available at
https://assets.publishing.service.gov.uk/media/5a749fece5274a44083b82d8/government_dietary_recommendations.pdf [Accessed 28 Aug 2024].
Written By:
Lucy Clarkson, SENR Nutritionist and Database Support, myfood24.