SIMPLE SWAPS: SALT

Sodium chloride (NaCl) is the chemical formula for salt. In regards to the diet it is the sodium component of salt that can cause high blood pressure. 

In the UK it is advised that adults do not consume more than 6g of salt or 2.4g of sodium a day. This equates to approximately 1 teaspoon of salt. Food labels may report salt or sodium and therefore it is important to convert correctly. To convert sodium to salt you need to multiply the figure by 2.5g, 1g of sodium per 100g = 2.5g salt per 100g. 

 

Salt can be used as a preservative, to prolong the shelf life of products and sometimes to enhance the flavour. It is important when shopping to recognise what is a high salt food. 

The following can be used as a guideline;

 

Amount of salt & sodium per 100g/100ml 

 

Green

Amber

Red

Salt

≤0.3g

>0.3g to ≤1.5g

>1.5g

Sodium

≤0.12g

>0.12g to ≤0.6g

>0.6g

 

Foods naturally high in sodium include, smoked, cured and canned fish, meats such as bacon, ham, sausages and anchovies, canned foods such as pastas and beans, salted nuts and snacks such as crisps. Ready meals and processed foods are also high in sodium. 

Below I have outlined low sodium/salt options for some common household items. 

 

Product

Salt content

Low Salt option 

Baked Beans

0.6g/100g

0.39g/100g

Instant Gravy

0.94g/100ml

0.68g/100ml

Tomato Ketchup

1.8g/100g

0.05g/100g

Butter

1.5g/100g

0.1g/100g

Soy Sauce

16.5g/100ml

9.1g/100ml

 

Be mindful of your salt/sodium intake by consuming unsalted or reduced salt/sodium products. Choose fresh ingredients where possible and avoid highly processed foods. Avoid adding salt while cooking, use other ingredients such as dry spices and fresh herbs to flavour your food.

Jonple
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