Tips on reducing salt intake in your diet

The amount of sodium (in the form of salt) consumed in Europe is greater than levels recommended by WHO. Excess sodium intake increases blood pressure and increases risk of stroke and CHD. The WHO guideline for sodium intake is less than 2g per day which is equivalent to 5g of salt. Approximately 99% of the world’s adult population have a mean salt intake above recommended levels. Processed foods where sodium is added during food processing is a major source of sodium for the Western diet. Other sodium sources include salt added during food preparation and cooking and salt added while eating.

Tips for reducing salt intake

Shop for lower salt foods

Compare nutrition labels on food packaging

Choose the breakfast cereal/pizza that is lower in salt

Eat less of cured meats and fish as these can be high in salt

Buy tinned pulses and vegetables that have no added salt

Watch out for salt content in ready made pasta sauces – cheesy sauces, sauces that contain bacon, ham or olives can be higher in salt than tomato based sauces

If eating crackers or crisps; choose the ones lower in salt

Watch intake of pickles, mustard, mayonnaise and soy sauce; these can be high in salt

Cook with less salt

Salt alternatives – use black pepper as seasoning – try on pizza, soup, fish, scrambled egg and pasta

Use fresh herbs and spices in vegetables, meat and pasta dishes

Use lime, garlic, ginger in stir fries

Make sauces using garlic and ripe tomatoes

Salt tips when eating out

Pizza – choose toppings with chicken and vegetables instead of bacon, pepperoni

Pasta – choose dishes with a tomato sauce with chicken/vegetables instead of sausage, cheese or bacon

Burgers – opt for salad toppings and avoid bacon, cheese and barbecue sauce

Foods to limit – these are usually high in salt

Pot noodles/instant noodles

Sandwiches filled with processed meat/cheese

Whole milk/cream; majority of cheeses – cheddar, parmesan, processed and cream cheese

Butter, lard, suet, palm and coconut oil

Processed meats i.e. ham, bacon, pate, corned beef, sausages, gammon, burgers

Sausage rolls, meat pies

Smoked fish, tinned tuna in brine

Cakes, cheesecake, ice-cream, majority of cream based desserts, fudge, chocolate, toffee

Crisps, salted popcorn, olives, cheese flavoured biscuits, cheese dips, sour cream dips

Rock sea and table salt, stock cubes, marmite

Barbecue sauce, ketchup, horseradish, mayonnaise, salad cream, mustard

Low salt options

Shredded wheat, muesli with no added salt, porridge oats, rice, pasta, potatoes, couscous

Skimmed milk, low fat/fat free yoghurt

Olive oil, rapeseed oil, sunflower oil

Fresh lean meat, oily and white fish, tinned fish in water

Fresh, dried and frozen fruit, vegetables and pulses

Tinned vegetables and fruit with no added salt

Rice pudding, fruit salad, dried fruit, sugar free jelly

Plain breadsticks, rice cakes, unsalted popcorn, no added salt crisps, salsa dips

Vinegar, lemon juice, herbs and spices, tomato puree, apple sauce, cranberry sauce


  1. What an interesting article. I absolutely agree that our salt intake is of concern – according to population data even infants consume sodium above the upper limit for health which is just crazy. I think you’ve got some great tips here. Thanks for great read! 😊👍👌👏


  2. Pingback: Top 5 Friday: Great posts I’ve read this week. – flexibly nourished

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: