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12 ‘healthy’ foods surprisingly high in salt
Watch out for foods like wholemeal bread, low-fat cheese, kimchi and snack bars if you're trying to cut down on salt to help lower blood pressure, warns BHF Senior Dietitian Dell Stanford.
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Cutting down on salt is one of the simplest ways to help protect your heart health as too much salt can raise your blood pressure, which puts extra strain on your heart over time.
But it’s not just about limiting things like crisps and takeaways. Some everyday ‘healthy’ foods can be surprisingly high in salt, making it surprisingly easy to exceed the recommended daily maximum of 6g – that’s only around 1 teaspoon.
So, which ‘healthy’ staples could be pushing up your salt intake, and what simple swaps can help you cut back?
1. Low-fat cheese
Cheese is a good-quality source of protein and calcium, but some types are saltier than others. And those labelled ‘lower fat’, like reduced-fat cheddar, may have an even higher salt content than standard cheddar, so it pays to check the label.
Lower-salt swap: Replace a standard low-fat hard cheese for soft, fresh cheeses like quark, cottage cheese and ricotta. They tend to be lower in both salt and saturated fat but be sure to check the label.
You could even reduce your portion of cheese and enjoy alongside fresh tomato, crunchy cucumber or avocado slices.
2. Fermented foods
Popular ‘gut-friendly’ foods like kimchi and sauerkraut may help boost digestive health and improve gut bacteria, but the catch is they often contain a lot of added salt to help the fermentation process.
Lower-salt swap: Go for reduced-salt versions or use smaller amounts alongside fresh veg or whole grains like brown rice.
3. Wholemeal bread
Wholemeal bread is high in fibre while being low in fat, but again, it can be a significant source of salt. For example, just one slice of thick, wholemeal bread can contain as much as 2g – that’s one-third of an adult’s daily limit.
Lower-salt swap: Compare the labels of different brands before buying and look for ‘low sodium’ or ‘reduced salt’ on the packaging. Some breads can also be fairly simple to make at home.
- Try our oatmeal bread recipe
4. Breakfast cereals
Some cereals, even those making health claims, can contain a surprising amount of salt.
While they’re often fortified with vitamins and minerals, and wholegrain varieties are high in fibre, salt is often added to boost flavour and lengthen shelf-life.
Lower-salt swap: Try starting your day with a salt-free wholegrain cereal, like wheat biscuits, some types of muesli or porridge oats. You can add fresh fruit for flavour and even a sprinkle of some unsalted nuts if you prefer.
5. Soups and stocks
Soup can be healthy and filling – especially when packed with veg. But shop-bought versions, whether instant, canned or fresh, can come with a high salt content.
The same goes for stock. While it can be a healthy addition to homemade meals, be careful what you choose as readymade stock cubes, liquid stocks and stock pots may push the salt up.
Lower-salt swap: Look for low- or no-salt varieties of soups and stocks or, better still, try making your own so you can control the seasoning.
With homemade stocks, experiment with herbs, garlic, lemon and spices to add flavour.
- Try these healthy soup recipes you can freeze
6. Seasonings
Shop-bought seasonings like BBQ rubs for meat and fish can be deceptive at first glance. Rather than being a combination of herbs and spices, salt is often the main ingredient if you check the label.
Lower-salt swap: You can add plenty of flavour to your cooking without the need for salty seasonings. Try using individual herbs and spices, such as garlic, chilli or citrus.
- Discover 25 alternatives to salt and sugar
7. Smoked fish
Two portions of fish a week – one being oily – is great for heart health. Although choosing oily fish provides healthy omega 3 fats, they’re often ‘smoked’, ‘salted’ or ‘cured’, like smoked mackerel or tinned anchovies.
Smoked fish is high in salt, and it’s not just oily fish to watch out for: the same goes for lean, white fish when prepared in these ways, like smoked haddock.
Lower-salt swap: Choose plain fish, either fresh or frozen, then add non-salty flavourings if you wish. With tinned fish, skip the brine versions and choose fish packaged in spring water or tomato sauce instead.
8. Plant-based meat alternatives
Plant-based meat alternatives like veggie burgers and sausages can be super handy for adding protein when you do not eat red meat.
But these processed foods can contain just as much saturated fat and salt as their meat equivalents. Always check the labels.
Lower-salt swap: Try whole-food options like lentils, beans and chickpeas (available cooked and canned in water) or plain tofu, and add herbs and spices rather than premade salty seasonings.
- Try these easy, healthy vegan recipes
9. ‘Healthy’ ready meals
Plenty of ready meals labelled ‘healthy’ line supermarket shelves, each with various claims. While some can be low in fat, high in fibre or contain a good balance of nutrients, it’s a good idea to check the salt content.
Lower-salt swap: If you like the convenience of grab-and-go meals, check that the shop-bought versions are low- or reduced-salt. Or try batch-cooking some tasty low-salt dishes that you can freeze and use when you’re short on time.
10. Protein bars
Often seen as a healthy snack to grab on the go, protein bars can be helpful for a quick boost. But many contain added salt, as well as sugar.
Lower-salt swap: Try not to rely on protein or other types of snack bars when you’re out and about or refuelling after exercise.
Protein-rich, lower-salt snacks include Greek yogurt, a handful of unsalted nuts or boiled eggs.
11. Vegetable crisps
Vegetable or lentil crisps may seem healthier than standard crisps, but they’re usually just as high in salt (and fat).
Lower-salt swap: Try plain, unsalted popcorn, or carrot or cucumber sticks.
12. Flavoured rice cakes
Rice cakes can be a low-calorie snack, but watch those with extra savoury flavours, as they often contain added salt.
Lower-salt swap: Go for plain rice cakes with toppings like nut butters or smashed avocado. Looking for something sweeter? Top with sliced banana or berries.
Tips on how to make food less salty
As well as trying our lower-salt swaps, here are some everyday things you can do to help make your food less salty:
- Watch your portion sizes: Even lower-salt foods add up. Sticking to recommended portion sizes helps stop your intake creeping up across the day.
- Check labels: Food labels can tell you how salty a product is. It’s ‘high’ in salt if it contains more than 1.5g per 100g and ‘low’ if it has 0.3g or less per 100g.
- Drain and rinse: Draining and rinsing canned foods can help remove salt, but it’s always best to go for foods that contain no added salt.
- Use unsalted water to cook with: If you usually add a bit of salt while boiling pasta, for example, try reducing the salt gradually – eventually, you will not notice the difference.
- Skip salt at the table: It sounds simple, but not adding salt before eating your meal can help you ‘retrain’ your taste buds to want a less salty flavour.
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