Focus on Salt – Are You Eating More Than You Think?
Many people think eating too much salt only happens if you regularly add it to your meals.
In reality, around 75% of the salt we eat is already in the foods we buy, so it’s easy to consume more than you realise.
Why does salt matter?
We all need a little salt in our diet, but eating too much over time can increase the risk of:
- High blood pressure
- Heart disease
- Stroke
Because high blood pressure often has no symptoms, many people don’t realise they’re eating too much salt.
How much is too much?
It is advised that adults should eat no more than 6g of salt per day—about one level teaspoon.
Remember, that’s your total daily intake, including the salt already hidden in your food.
Foods that are often high in salt
Some of the biggest contributors include:
- Processed meats such as bacon, ham and salami
- Cheese
- Olives and pickles
- Soy sauce
- Stock cubes and gravy granules
- Ready meals
- Pizza
- Tinned soups
- Crisps
- Bread
- Breakfast cereals
If several of these appear in your daily diet, your salt intake may be higher than you think.
Reading food labels
Not all labels make it easy. Sometimes salt is listed as sodium instead.
A simple rule to remember is:
Salt = Sodium × 2.5
When comparing products:
- Low salt: 0.3g or less per 100g
- High salt: More than 1.5g per 100g
Choosing lower-salt alternatives where possible can make a real difference over time.
Easy ways to cut back
Reducing salt doesn’t mean sacrificing flavour. Try these simple swaps:
- Compare nutrition labels when shopping.
- Choose lower-salt versions where available.
- Use herbs, spices, garlic, pepper or lemon instead of extra salt.
- Try reduced-salt stock cubes or gravy granules.
- Taste your food before reaching for the salt.
- Leave the salt shaker off the table.
Small changes soon become good habits.
Eating well is about balance
No single food makes a healthy or unhealthy diet.
While some of our savoury recipes contain stock powders, we believe the most important thing is giving you clear nutritional information so you can make informed choices.
Healthy eating is about the overall balance of your diet, and enjoying a wide variety of foods in sensible portions.
The bottom line
You don’t need to avoid salt completely, but it’s worth knowing where it hides.
Reading labels, comparing products and making a few simple swaps can all help reduce your overall intake.
Healthy eating isn’t about perfection or avoiding particular foods—it’s about understanding what you’re eating and making informed choices that work for you.
Related Posts:
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- Focus on Fats and Saturated Fats (coming soon)
- Focus on Protein and Fibre (Coming soon)
- Creating balanced meals on the right sized plates (coming soon)
- How do we calculate the nutritional values for Crafty Cook Products
