7 salt-slashing tactics

Pepperoni pizza

Most people are getting too much salt. Here's how to cut down:

  • Ditch the table salt. Most of us eat enough hidden salt without topping up levels further.
  • Salt can be hidden in store cupboard ingredients such as soy sauce, fish sauce, yeast extracts, stock cubes and ready-mixed dry seasonings and rubs, as well as processed foods and ready meals. Use them sparingly and go for reduced-salt versions wherever possible.
  • While weaning yourself off salt, pick products labelled low-salt or low-sodium. They have less than 0.3g of salt per 100g and less than 0.1g of sodium.
  • Limit takeaways. Fast foods like pepperoni pizzas and doner kebabs are often high in salt as are many Chinese and Indian takeaways.
  • In restaurants, ask for sauces to be served on the side.
  • If you’re a salt lover, suddenly going cold turkey could be a shock, so reduce levels gradually.
  • For every type of salt there are probably 100 different other flavours, so refresh your palate by experimenting with new tastes including herbs, spices, black pepper, or citrus rind and juices.
Watch our short animation explaining why too much salt is bad for you.

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