Salt in your diet
Find out why having too much salt can be bad for you and how to cut down.
Eating too much salt can cause high blood pressure, which increases the risk of heart attacks and strokes.
It's easy to have too much salt (or sodium). Around three quarters of the salt we eat comes from packaged and everyday foods we buy, such as bread, breakfast cereals, meat products and ready meals.
It can also be found in takeaways, restaurant or café meals and fast-food outlets.
Daily salt intake
Adults should have no more than 6g of salt a day (around 1 level teaspoon).
This includes the salt that’s already in our food and the salt added during and after cooking.
Babies should not have much salt, because their kidneys are not fully developed and cannot process it.
Read more about food to avoid giving babies and young children
Tips to reduce your salt intake
Do
try adding flavour to your food with herbs and spices, black pepper, garlic, chili or lemon juice instead of salt
limit the amount of salt you add when cooking and eating – try tasting your food before adding any extra salt to your meals
check food labels – look for products with green and amber colour-coded labels on the front of the packaging
choose lower-salt foods by checking the salt content on the back or side of the packaging
try low or reduced-salt versions of foods and sauces – for example, low salt soy sauce and stock cubes
buy tinned vegetables, pulses or fish in water instead of brine
eat salty foods less often or in small amounts – for example, cured meats and fish, cheese, olives and pickles
have healthier snacks, such as plain rice cakes, fruit, vegetable sticks or unsalted nuts
be aware that some dissolvable tablets, such as painkillers, vitamins or prescription medicines, may be high in salt – speak to your GP before changing any medicines
Don't
try not to use too many sauces that can be high in salt, such as soy sauce, gravy granules, ketchup, mustard, mayonnaise and brown sauce
do not have salt on the table if you're trying to cut down
Further information
- NHS Healthier Families: Salt has more tips and information on foods that are high in salt
- NHS Healthier Families: Recipes has healthy recipes you can try at home
- Understanding food labels can help you choose foods that are low in salt
Check your blood pressure reading
Having too much salt can cause high blood pressure.
If you’ve had a recent blood pressure test, you can find out what the reading means.