Most of us eat more salt than our bodies need. A high intake of salt can raise blood pressure particularly if you are overweight or if high blood pressure runs in your family. If your blood pressure is normal it is still important to manage your salt intake as people with diabetes are at a higher risk of developing high blood pressure .
up to a maximum of 3g (half a teaspoon) of salt per day if you have raised blood pressure
Much of the salt we eat comes from manufactured foods such as:
By cutting down on the amount of salty snacks and pre-prepared foods we eat you can often make large reductions to your salt intake.
Take-away foods such as Indian food, Chinese food, pizza, burger and chips are often high in salt. Try to limit your intake of these foods
Many food manufacturers are now trying to reduce the amount of salt they add to foods. Look out for labels which say “reduced salt” and “no added salt”
Tips to cut down your salt intake
Always taste food before adding salt!
Work towards not adding salt at the table.
Reduce the amount of salt you add whilst cooking curries , casseroles, rice, vegetables and salad
If you are following a recipe try using less salt and where possible
taste the food before adding more.
Use different flavours as an alternative to salt, e.g. black pepper, mixed spices herbs, lemon juice, garlic, chilli.
Eat more fresh food and less packet and tinned foods.
A recent study has shown that eating more fruit and vegetables can help lower blood pressure.