Facts on Food: Salt
This factsheet aims to help you understand salt within the diet and how high salt consumption can impact your health.
This factsheet is intended to serve as informational purposes, provided by The Diverse Nutrition Association as a public service. This is not a substitute for regulated medical advice or diagnosis. In the instance that you require this, please consult the required medical professional.
What is salt?
Salt is also known as sodium chloride, referring to table salt. Although sodium is required for some bodily functions such as the regulation of fluid in the body, excessive amounts of salt in the diet can raise blood pressure, increase the risk of heart disease and stroke.
How much salt?
Adults:
No more than 6g of salt a day (1 teaspoon)
Children:
1-3 years no more than 2g a day (0.8g sodium)
4-6 years should eat no more 3g salt a day (1.2g sodium)
7 – 10 years should eat no more than 5g salt a day (2g sodium)
11 years and over should eat no more than 6g salt a day (2.4g)
Babies:
Babies under 1 years old should not have more than 1g of salt a day
A baby’s kidney is not fully developed yet, so will not be able to process it, in which very minimal salt should be eaten.
Salt in food:
Salt can be present in foods before adding additional salt within the home, typically these foods may not always taste salty. Around 75% of salt that we consume is within processed foods, such as bread, cereals and ready-made soups. As we cannot remove the salt from these foods, being mindful of the consumption of these foods by reading the labels and choosing low salt options will help you reduce salt intake.
Which foods have a high salt content?
A list of foods to be mindful of with regard to salt content: *Not limited to these foods.
Stock cubes
Soy sauce
Cheese
Gravy granules
Cured meats such as ham and salami
Olives
Salted and dry-roasted nuts
Dried salted cod fish
Plant based meat alternatives
Ways to limit salt?
Try to use spices and herbs in food to build up the flavour, rather than salt. It may take time to get used to, but over time your taste buds will change.
Although there are many variations of salt to purchase in the supermarket, such as pink salt, rock and crystal salt, all will have the same effect in the body and blood pressure.
Limit processed and ready-made foods, but if eaten reduce the frequency and be sure to taste it before adding additional salt or eliminate adding extra salt altogether.
Summary:
Limiting your consumption of salt in the diet by checking the label and reducing the amount of processed foods can also help. Try to use herbs and spices to flavour food.
Sources:
NHS (2021) Salt: The facts. Available from: https://www.nhs.uk/live-well/eat-well/salt-nutrition/#:~:text=Adults%20should%20eat%20no%20more,)%20%E2%80%93%20that's%20around%201%20teaspoon.&text=Children%20aged%3A,a%20day%20(1.2g%20sodium) [Accessed May 2021]
Action on Salt (2021) Salt and your health. Available from: http://www.actiononsalt.org.uk/salthealth/ [Accessed May 2021]
British Heart Foundation (2021) Salt. Available from: https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/salt [Accessed May 2021]
©The Diverse Nutrition Association June 2021. Review date June 2023.