Eating too much salt may
raise your blood pressure, and having high blood pressure increases
your risk of developing coronary heart disease. So to keep your
heart healthy it’s important that you don’t eat too much salt each
How much is too much?
Adults should eat less than 6 grams of salt each day - that’s
about one teaspoon. This includes the salt that’s
contained within ready made foods like bread, as well as the salt
you add during cooking and at the table.
Children should eat less salt than adults, according to their
||Max. salt per day
||Max. sodium per day
|11 and older
How is 'sodium' on food labels related to
Sodium when written on food
labels is just another way of talking about the salt content
of food. It is, however, measured differently to salt. Use the
chart to find out how much sodium is too much.
How do I know how much salt I’m eating?
One of the best ways to work out how much salt you’re
eating is to check the food label or
nutritional information on the packaging of any
food you’re buying or eating. If you’re eating pre-prepared food,
like a soup, pizza or ready-meal, take a look at the ‘amount per
serving’ to see how much salt is in your whole meal.
How much is too much per 100g?
||0.3g - 1.5g
||More than 1.5g
||more than 0.6g
What do the traffic light colours mean?
Some food products have traffic light colours on the label to
help you make your choice. With traffic light colours, you can see
at a glance if the food you’re looking at has high, medium or low
amounts of each of these nutrients in 100g of the food.
Red - high
Amber - medium
Green - low
Most people already
know that foods like crisps or dry roasted nuts are high in salt,
but you might be surprised how much salt every day
foods can add to your diet. Around three
quarters of the salt we eat has already been added to our
food before we buy it.
As well as foods like packet soups and sauces and ready meals,
every day foods like bread and breakfast cereals often have
added salt too. Because we eat these foods so
often, the amount of salt they provide can really add up.
The amount of salt will vary between different brands and
varieties, so checking food labels can
help you choose healthier options for your diet.
Top tips for reducing your salt intake
Low salt food doesn’t need to be tasteless or bland. There are
lots of things you can do to make sure your food is still exciting
- Check the
nutritional information on food labels
and try to pick low-salt options and ingredients
- Add less salt when cooking and don't add salt to your food at
the table. As you get used to the taste of food without salt, cut
it out completely.
- Flavour your food with pepper, herbs, garlic, spices or lemon
- Watch out for cooking sauces and seasonings like soy sauce or
jerk seasoning -some of these are very high in salt.
- Swap salty snacks such as crisps and salted nuts with fruit and
- Avoid saltier foods such as bacon, cheese, takeaways, ready
meals and other processed foods.