There is overwhelming evidence that links current high salt intakes to high blood pressure. High blood pressure is the main cause of stroke and a major cause of heart attacks. Many people have reduced or stopped adding salt at the table and in cooking, but are unaware of the very large amounts of salt in processed foods, many of which have a salt concentration approaching or equal to that of sea water.

An average reduction of salt intake of 3 grams a day over the next decade is likely to have an immense impact, with an estimated fall in the number of strokes by 22% and heart attacks by 16%, preventing at least 34,000 deaths a year, besides other health benefits for the UK population.

Cut Down on Salt

LOW SALT ALTERNATIVES

• Do not add salt at the table
• Use less salt in cooking
• Use herbs and spices: garlic, onion, peppers, thyme, mixed herbs, chilli powder, ginger, curry powder, hot pepper, tomato, bay leaf, spring onion, dry mustard, paprika, vinegar, lemon juice
• Fresh and frozen vegetables (do not add salt to cooking water)
• Fresh fish, fish tinned in water, sunflower oil
• Lean meats, egg, beans and peas (e.g. butter, kidney, haricot, and black eye beans)
• Cottage cheese
• Fruit, low salt crackers, unsalted nuts, dried fruit
• Make soups and stocks from natural ingredients rather than using bought varieties
• Include pasta, rice and potatoes in the diet on a daily basis
• Choose low salt cereals

SALT RICH FOODS

• Table salt, sea salt
• Do not add ready made (shop-bought) seasoning, e.g. chicken, fish and meat stock cubes, garlic salt, gravy granules, marmite and soya sauce
• Vegetables tinned in brine
• Fish tinned in brine, or fish preserved in salt, e.g. salt fish, stock fish, smoked fish (unless naturally smoked from a reputable outlet) and shellfish
• Canned meats, e.g. luncheon meat, corned beef. Sated meats: salt beef oxtail. Lower consumption of other salty meats bacon, sausages, beefburgers
• Hard cheese, dips and cheese flavoured snacks x Salty snacks e.g. crisps, nuts (salted). Processed snacks
• In general all processed (ready meals) unless the salt content is declared on the pack and is low
• Bread, buy a low salt variety or make salt free bread at home
• Cereals, many brands have huge amounts of salt. Check the label before you purchase.

If you would like more information, Contact

• Sue Wilkinson,
• Project Co-ordinator CASH (Consensus Action on Salt and Hypertension)
• Telephone: 0181 7252409/5774
• E-mail: s.wilkinson@sghms.ac.uk.