Salt in your diet

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Most people in the UK eat too much salt. Find out about your recommended maximum daily salt intake, and how to cut down.

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Find out why having too much salt can be bad for you and how to cut down.Eating too much salt can cause <a href="https://www.nhs.uk/conditions/high-blood-pressure-hypertension/">high blood pressure</a>, which increases the risk of heart attacks and strokes.It's easy to have too much salt (or sodium). Around three quarters of the salt we eat comes from packaged and everyday foods we buy, such as bread, breakfast cereals, meat products and ready meals.It can also be found in takeaways, restaurant or café meals and fast-food outlets.

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Daily salt intake

Adults should have no more than 6g of salt a day (around 1 level teaspoon).This includes the salt that’s already in our food and the salt added during and after cooking.

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Babies should not have much salt, because their kidneys are not fully developed and cannot process it.<a href="https://www.nhs.uk/baby/weaning-and-feeding/foods-to-avoid-giving-babies-and-young-children/">Read more about food to avoid giving babies and young children</a>

Do/Don't

<div><h3>Do</h3><ul><li>try adding flavour to your food with herbs and spices, black pepper, garlic, chili or lemon juice instead of salt</li><li>limit the amount of salt you add when cooking and eating – try tasting your food before adding any extra salt to your meals</li><li>check food labels – look for products with green and amber colour-coded labels on the front of the packaging</li><li>choose lower-salt foods by checking the salt content on the back or side of the packaging</li><li>try low or reduced-salt versions of foods and sauces – for example, low salt soy sauce and stock cubes</li><li>buy tinned vegetables, pulses or fish in water instead of brine</li><li>eat salty foods less often or in small amounts – for example, cured meats and fish, cheese, olives and pickles</li><li>have healthier snacks, such as plain rice cakes, fruit, vegetable sticks or unsalted nuts</li><li>be aware that some dissolvable tablets, such as painkillers, vitamins or prescription medicines, may be high in salt – speak to your GP before changing any medicines</li></ul></div>

Tips to reduce your salt intake

<div><h3>Don't</h3><ul><li>try not to use too many sauces that can be high in salt, such as soy sauce, gravy granules, ketchup, mustard, mayonnaise and brown sauce</li><li>do not have salt on the table if you're trying to cut down</li></ul></div>

<ul><li><a href="https://www.nhs.uk/healthier-families/food-facts/salt/">NHS Healthier Families: Salt</a> has more tips and information on foods that are high in salt</li><li><a href="https://www.nhs.uk/healthier-families/recipes/">NHS Healthier Families: Recipes</a> has healthy recipes you can try at home</li><li><a href="https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/how-to-read-food-labels/">Understanding food labels</a> can help you choose foods that are low in salt</li></ul>

Information

<h3>Check your blood pressure reading</h3>Having too much salt can cause high blood pressure.If you’ve had a recent blood pressure test, you can find out what the reading means.<a href="https://www.nhs.uk/health-assessment-tools/check-your-blood-pressure-reading/">Check your blood pressure reading</a>

Salt in your diet

Daily salt intake

Tips to reduce your salt intake

Further information

Check your blood pressure reading

More in Food types