Why now is the time to reduce your salt intake
Some people swear that food is flavourless without salt, and others refuse to have a saltshaker on their dinner table, for fear of overindulging. But the truth is, we get most of the salt we need from our diet, and if you eat a lot of processed food, you’re probably consuming too much.
And having too much salt in our diet will not just cause pesky bloating and dehydration; in the long term, it can affect the kidneys and increase the risk of heart attacks and strokes.
We spoke to experts to find out how much salt we should actually be consuming, the dangers of an overly salty diet, and easy swaps you can make so that your food still packs flavour without excess salt.
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How much salt do I need every day?
GP Dr Deborah Lee of Dr Fox Online Pharmacy says, ‘The average UK adult ingests 8.4g of salt per day. The NHS recommends we eat no more than 6g of salt per day – so most of us are unwittingly having 40% more than we should on a daily basis!’
Dr Lee continues, ‘Most of us are unaware we are eating too much salt. The majority of the salt we ingest has already been added to our food during the manufacturing process. You might be surprised to know that high-salt foods include shop-bought bread, breakfast cereals and cooking sauces. Processed and ultra-processed foods are major culprits. High salt in food is a hidden danger for us all.’
What’s the difference between sodium and salt?
Sometimes, when you look at food labels, it can be confusing to work out how much salt is actually contained in a product.
As Elena Rolt, registered nutritional therapist at health.miro says, ‘Sodium and salt are often confused when reading nutrition labels, but they are not the same thing. Salt is a compound composed of sodium and chloride, with table salt comprising approximately 40% sodium and 60% chloride.
‘While salt is the main source of sodium in most diets, sodium itself is a mineral essential for bodily functions such as controlling blood pressure and muscle activity. The sodium value listed on nutrition labels refers only to the sodium content, not the full amount of salt, so people monitoring their intake should be aware of this distinction. For example, 1 gram of salt contains roughly 400 milligrams of sodium—meaning sodium is just one component of salt.’
When looking at labels, for the salt equivalent, multiply the sodium value by 2.5. For example, 250mg of sodium 250 x 2.5 = 625mg of salt or 0.6g salt.
What are the short-term effects of consuming too much salt?
According to Dr Clare Thompson, GP at the Cadogan Clinic, the short-term effects of excessive salt intake include fluid retention, headaches, and thirst. It can also lead to high blood pressure.
Thompson says, ‘Fluid retention occurs because the kidneys respond by holding on to excess water to dilute the salt, which in turn causes swelling and bloating in the body. This results in a higher blood pressure as more water is present in the blood vessels. We then become thirsty as the body tries to manage its sodium and water balance, and then dehydration can cause headaches.’
Around 30% of UK adults have high blood pressure. However, a third of these (4.2 million adults) are unaware of the diagnosis. High blood pressure often does not cause noticeable symptoms – people typically only become aware of it when their blood pressure is measured.
What are the long-term health impacts of consuming too much salt?
Dr Lee says that over time, if you continue to ingest too much salt, it has a damaging effect on your cardiovascular system, kidney function, and brain health.
High blood pressure, eye and kidney damage – High salt intake leads to high blood pressure. When blood is pumped around the body at too high a pressure, this damages arterial walls. It is also harmful to the vital, tiny capillaries in the retina (the back of the eye) and the kidneys.
Heart attacks – Some studies suggest that high salt intakes cause a rise in blood pressure and a stiffening of blood vessels and arteries. In turn, these changes may result in a higher risk of heart disease and premature death.
For instance, one 20-year study notes that participants who consumed less than 5.8 grams of salt per day had the lowest mortality rates, while those who consumed more than 15 grams of salt per day had the highest.
Aneurysms – High blood pressure can also cause an aneurysm, a weakening and dilatation of the artery wall. Every year, 5000 people in the UK die from a ruptured aortic aneurysm. When these aneurysms rupture, this is instant, catastrophic, and 80% of cases are fatal.
Mini-stroke (TIA), stroke and dementia – In the brain, high blood pressure leads to narrowing of the arteries that supply brain tissues. These are then starved of oxygen and nutrients. Acute episodes can lead to a transient ischemic attack, also known as a ministroke – this is the onset of neurological symptoms and signs which recover completely within 24 hours.
However, blood vessels may be permanently blocked, leading to death of the brain, tissue, or haemorrhages may occur.
Increased risk of stomach cancer – Some studies also link high salt diets to stomach cancer, as the high sodium content can cause an increased growth of Helicobacter Pylori, a bacterium linked to stomach cancer.
What are the health risks of consuming too little salt?
Consuming too little salt can actually be dangerous, although it's much less common in developed countries, mainly because we consume so much hidden salt in processed foods.
Dr Lee says that when sodium gets too low (a condition called hyponatremia), you can experience:
- Headaches and confusion
- Nausea and vomiting
- Muscle cramps and weakness
- Fatigue and irritability
Who's at risk for too little salt:
- Endurance athletes who sweat heavily and only replace fluids with plain water
- People taking certain medications (like some diuretics)
- Those with certain medical conditions affecting hormone regulation
- People following extremely restrictive low-sodium diets without medical supervision
- Older adults, who may have reduced kidney function
Are gourmet salts any better for you?
Emily Lenoir, registered associate nutritionist and behaviour change coach at Voy, says that while some gourmet salts look pretty, they don’t offer any health benefits.
Lenoir says, ‘Sea salt, Himalayan salt and table salt are all primarily sodium chloride. They affect blood pressure in the same way. While gourmet salts may contain trace minerals, the amounts are generally too small to provide significant health benefits, and you are better off getting essential minerals from a balanced diet.’
Lenoir recommends replacing your table salt with a low-sodium version, which can add flavour without overloading your daily salt intake.
Are electrolyte drinks full of sodium?
Electrolyte powders are all the rage right now. The claim is that, when added to water, these powders hydrate you more efficiently, and it’s right – in some cases.
But one of those electrolytes, sodium, might do more harm than good for some people, especially with some electrolyte powders containing as much as 1,000mg of sodium per serving.
Dr Sammie Gill, registered dietitian and British Dietetic Association spokesperson, says, ‘Relying on electrolyte products for hydration throughout the day when you don’t actually need them means you’re consuming extra salt unnecessarily and more likely to exceed the daily salt limit. Most people get more than enough salt from their diet alone without the addition of electrolyte products.’
Practical ways to cut down your salt intake
Dr Lee says the best way to ensure you keep your salt intake within the recommended levels is to cook from scratch and avoid eating processed and ultra-processed foods, such as cured meats, takeaways, salty snacks, pastries, cookies, doughnuts, desserts, and ice cream. Other advice includes:
- Don’t add salt to food – don’t have a saltshaker on the table
- Beware of stock cubes, sauces, dressings and gravy – these are often salt-heavy
- Only buy low-sodium salt for the home
- Drink plenty of water – don’t allow yourself to get dehydrated
- Read nutrition labels: Look for products with less than 140mg sodium per serving (that's considered ‘low sodium’). Compare similar products – sodium content can vary dramatically between brands for the same food.
- Pick ‘no salt added’ versions of canned tomatoes, beans, and broths
- Rinse canned foods: This simple step can reduce sodium content by about 40% in canned beans and vegetables.
How to ensure food is flavourful without salt
If you want to cut down your salt intake, don’t drastically cut salt overnight – your taste buds need time to adjust. Reduce gradually over a few weeks and you'll start appreciating more subtle flavours.
Elena Rolt says, ‘Food can sometimes taste bland because sodium chloride gives food its characteristic ‘salty’ flavour and also suppresses bitterness. However, scientific research and health authorities recommend compensating by using natural flavour enhancers like fresh herbs, spices, vinegar, citrus juice or zest, and aromatics such as garlic or pepper to boost flavour without adding sodium. Studies show that with careful adjustment, dishes can remain flavourful even with a moderate reduction in salt, especially if you experiment with different seasonings and optimise cooking methods for maximum taste.’
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