Why Reducing Salt Intake Matters

Salt is a mineral that is important for the body's fluid balance and muscle function. However, eating too much salt can contribute to a number of health problems. Today, many people eat more salt than the recommended daily amount. Here is why reducing salt matters and how it can affect our health.

1. The risks of eating too much salt

1.1 High blood pressure (hypertension)

A high salt intake can raise blood pressure and increase the risk of hypertension. This in turn can contribute to serious health problems such as heart disease and stroke.

1.2 Effects on kidney function

The kidneys have to work harder to filter out excess salt. This can increase the risk of kidney disease and kidney stones.

1.3 Water retention and swelling

Too much salt in the body can cause water retention, leading to bloating and swelling (oedema). This can be a greater concern for people with heart or kidney conditions.

1.4 Effects on bone health

Eating too much salt can increase the amount of calcium lost from the body, which may raise the risk of bone loss (osteoporosis).

2. How much salt should we eat each day?

The World Health Organization (WHO) and many health authorities recommend no more than 5 grams of salt (about 1 teaspoon) a day. Many people go well above this because of processed foods and fast food.

3. Ways to reduce your salt intake

3.1 Limit processed foods

Processed foods sold in shops, such as instant soups, crisps and tinned foods, can contain a lot of salt. Choose fresh, natural foods instead.

3.2 Add less salt when cooking

Use less salt when you cook and try spices and lemon juice for flavour instead.

3.3 Be careful when eating out

Restaurant food often contains a lot of salt. You can choose dishes with less added salt, or ask for less salt when you order.

3.4 Get into the habit of reading labels

Check the nutrition labels on the products you buy and look at the sodium content. Products labelled "low sodium" or "no added salt" can be a good choice.

3.5 Use other flavourings

To add flavour to your meals, you can use:

• Lemon juice
• Garlic and onion
• Herbs and spices such as parsley, thyme and rosemary

4. Possible benefits of eating less salt

• It may help lower blood pressure, which can reduce the strain on your heart.
• It may reduce the load on your kidneys.
• It may help ease bloating and swelling, so you feel lighter.
• It may help protect your bones by reducing calcium loss.

Reducing salt is one of the simplest ways to look after your general health. By keeping an eye on your daily salt intake, you can support a healthier lifestyle. Spices, natural flavourings and fresh foods can help you balance the amount of salt in your diet. If you have a health condition such as high blood pressure or kidney disease, please talk to your doctor about the right amount of salt for you.

This article is for general information only; please consult your doctor and dietitian about your own situation.