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Too much salt can raise your blood pressure, which is the leading cause of stroke and heart disease.

Your body does need a small amount of salt to stay healthy – about four grams a day. Up to six grams – or one teaspoon – is the limit. But research shows that most of us actually eat about nine grams or more of salt a day – more than twice the recommended amount.

To stay healthy, most of us need to cut back on our salt intake. It’s best to do this gradually, giving your taste buds a chance to get used to it. Over the course of about six weeks, your taste buds will adjust and you’ll get used to less salty foods. Then you can start to really enjoy the natural flavors in your food!

Where does this salt come from?
70-80% of the salt we eat comes from processed foods.
20% is added to food during the cooking process or at the table.
10-15% of the salt we eat is naturally found in food.

Simple ways to reduce salt intake

Remove the salt cellar from the table.
Try different seasonings – black pepper, fresh herbs, spices, garlic or lemon juice to add flavor to food.
Minimize ready-to-eat foods.
Eat more lean meats and fish, such as pork chops or skinless chicken breasts.
Eat less salty meats, such as bacon, ham and prosciutto.
Eat less processed meats such as burgers, sausages, rashes or mashed foods.
Make your own sauces – stock cubes, gravy granules and ready-made sauces are high in salt.
Avoid salty snacks such as sachets and canned soups, instant noodles, ketchup and sauces, chips and salted nuts.

Check labels to find the lowest salt option

If the label says less than or equal to 0.3 grams of salt per 100 grams, the food is low in salt.
If the label says more than or equal to 1.5 g salt/100 g, the food is high in salt.
Note “no salt added” on the label.