In the know How to eat less salt

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Why should I be reducing salt, and how can I do it?

The amount of salt you consume can have a big impact on your health. Our expert explains how...

Meet our expert

Victoria Taylor, senior dietitian for the British Heart Foundation, tells us why it’s important to take control of your intake:

‘We need some salt in our diet to keep our body working well, but most of us are eating more than we need. The problem with too much salt is that it’s linked to high blood pressure, and this is a risk factor for heart and circulatory diseases like heart attack, stroke, heart failure and vascular dementia. Reducing our intake of salt has been shown to reduce blood pressure, but as most of the salt we eat is already in the foods we buy, it can be hard to know how much we’re eating. See right for a no-salt seasoning recipe and other tips to help you make more informed food choices.’

Did you know…? ?7 5 % * o f t h e s a l t t h a t w e c o n s u m e i s a l r e a d y i n t h e f o o d t h a t w e b u y.

ONE AND THE SAME

Pink, rock or table salts look different, but they’ll have the same effect on your blood pressure.

T h e r e c o m m e n d e d m a x i m u m d a i l y s a l t i n t a k e f o r a n a d u l t o r a c h i l d o v e r 1 1 y e a r s o l d i s 6 g , o r a r o u n d 1 t s p .

TAKE YOUR TIME

When reducing your intake of salt, try to do so gradually. Food made with less salt could taste bland to you at first, but your tastebuds might just need some time to adapt.

Around 15 million

adults in the UK suffer with high blood pressure

L o w - s a l t o r l o w s o d i u m v e r s i o n s o f f o o d c a n h e l p r e d u c e s a l t i n t a k e – s o m e p a c k a g i n g u s e s t r a f f i c l i g h t c o l o u r s , w h e r e g r e e n i s l o w * .

Change of season

When it comes to adding flavour, salt isn’t the only answer. We’ve mixed up some of the best alternatives for the ultimate seasoning.

G A R L I C , H E R B & L E M O N S E A S O N I N G Italian-style seasoning

Dried herbs add aroma and ramp up flavour, and are more intense than their fresh counterparts.

Makes 2 tbsp Takes 5 mins Cost per serve 10p

1 tsp garlic granules ½ tsp Italian-style seasoning 1 lemon, zested ½ tsp onion granules 1 tsp nutritional yeast ⅛ tsp ground black pepper

Mix all the ingredients in a small bowl. Store in an airtight container for 3-5 days.

Each 1 tsp serving contains

Energy Fat Saturates

Sugars Salt 30kJ 7kcal <1g 0g <1g 0g <1% <1% 0% <1% 0%

of the reference intake. See page 81. Carbohydrate 1g Protein 1g Fibre <1g Lemon The zest and juice of all citrus fruits are great to brighten salads, fish and curried dishes. Zerosalt, but full offlavour

Ground black

pepper This staple perks up almost every dish – sprinkle liberally over raw steak or roasting joints before sealing in a hot pan for a peppery crust.

Onion granules Slightly sweet with a fine texture, stir onion granules into soups or stews for added depth of flavour. Garlic granules Just ¼ tsp is equivalent to 1 garlic clove. Add to dressings, toss through roast potatoes, or sprinkle into pasta dishes.

H O W T O U S E

Seasoning Toss the mix with your potatoes for the last 5 mins of roasting. Dressing Put 2-3 tsp in a lidded jar. Add the juice of 1 lemon, 4 tbsp olive oil and 1 tsp Dijon mustard; shake to combine. Marinade Stir 2 tbsp seasoning with 3 tbsp olive oil and the juice of 1 lemon. Toss small chunks of meat or veg in the marinade, chill for 30 mins, then cook. Baste Mix 1 tbsp seasoning with a little olive oil. Spread over the breast of a whole chicken, pushing it under the skin. Roast.