A dribble of olive oil, a glove of garlic, zest of a lemon and a sprinkle of salt — ah, stop ... rewind. It seems that when it comes to enhancing the flavour of food, we should be easing up on the white stuff more than we think.
The recommended daily amount of salt for the UK is 6g per day, but according to the Foods Standards Agency (FSA), 26 million Britons eat much more than this. Consensus Action on Salt and Health (CASH) state that the nation’s current average salt intake is around 8.6g per day — 2.6g above the healthy recommendations.
But why is something so seemingly insignificant so bad for our health? According to the Blood Pressure Association (BPA), salt makes our bodies retain water, known as water retention. This extra stored water raises blood pressure, putting strain on the heart, arteries, kidneys and brain. Consuming too much salt could lead to strokes and heart attacks, with increasing evidence showing a link to stomach cancer, osteoporosis, obesity, kidney stones and kidney disease as well.
Research lead by Professor Francesco Cappuccio from the University of Warwick, published in the British Medical Journal, found that people who regularly consumed too much salt each day by 5g had a 23% greater risk of stroke and a 17% greater chance of developing heart disease.
It’s therefore vital to our health to reduce our salt intake. Professor Graham MacGregor, Chairman of CASH revealed, “Every gram of salt removed from our diet is estimated to prevent 6,000 deaths each year.”
Hide and seek
Despite the fact that we as a nation consume an unhealthy quantity of salt, research by the FSA found that 45% of people studied were concerned about this. In that case, why do we continue to eat more than is healthy?
It’s not just a case of avoiding the pinches and sprinkles. The BPA estimates that around 80% of the salt we eat is 'hidden' in processed foods, which makes it difficult to keep track. Manufacturers ladle it in to enhance flavour, meaning we blindly consume more of the white stuff than we realise.
And we’re not just talking about crisps and ready meals. According to a CASH survey, you could eat about 2.4g of salt in a ‘sweet’ mid-morning snack alone — almost one-third of your daily quota of 6g.
In their research, Caffe Nero’s luxury fruit scone was found to contain a staggering 2.1g of salt, the same amount as a McDonald’s Big Mac. Muffins were generally found to have high salt content, with 85% containing more salt than a packet of crisps. The McDonald’s low-fat blueberry muffin fared worst at 1.7g. Team this with a regular latte and you’ve got yourself more salt than if you ate a Bacon and Egg McMuffin and regular white coffee.
And it’s not just the deceptively sweet treats that have been caught out; so-called healthy options are also guilty. Katharine Jenner, campaign director of CASH says, “People tend to think salt is only in crisps, snacks and ready meals, but huge amounts can be hidden in seemingly healthy choices.”
CASH surveyed 270 salad and pasta bowls from supermarkets, high street cafes and fast food chains and found surprisingly high levels of salt hidden in salads, with one in ten containing more than a Big Mac. Of the 575 ready-to-eat soups CASH also researched, 99% were found to contain more salt per portion than a packet of crisps.
Jenner says, “Many people choose salads and soups as a healthy and convenient lunch, but they’re often left feeling bloated and sluggish, which are symptoms of the water retention that can be caused by hidden salt. Given the healthy image of low-fat foods, it’s surprising to find that they contain such high levels of unnecessary salt.”
A thirst for weight loss
So does watching your weight mean you need to resort to high-salt ‘healthy’ foods? It’s true that in some cases foods lower in salt will be higher in fat and vice versa, but due to the health implications of both, it’s important to monitor calories and salt with equal vigilance.
Jenner says, “When someone is trying to lose weight they focus on the calorie count, but this can sometimes send their daily salt intake skyward, so it’s advised to keep an eye on both where possible.”
She emphasises the importance of checking product labels to keep tabs on salt content, as you would calories and saturated fat.
“Use the simple traffic light labelling system and always opt for green where possible, or otherwise amber. Aim for 2g or less of salt per meal, or between 30%-35% of your GDA, so you obtain a third of your daily salt intake at each meal.” Remember to account for any snacks you have in between meals too.
Rather than rely on cafe-bought lunches, try making your own. Cook up some homemade soups over the weekend and freeze, or make a tasty sandwich the night before or in the morning, using low-salt ingredients such as egg, salad vegetables and pulses.
Jenna also reveals these following top tips to a salt-reduced diet:
- Avoid salty ingredients such as ham, bacon and cheese, swapping them for chicken, tuna or vegetables instead.
- Don’t use the whole pot of dressing provided with a ready-made salad.
- Olive oil, lemon juice, pepper, balsamic vinegar and herbs can all make food taste great without the need for salty dressings and ingredients.
- Make sure you read the labels carefully and check the recommended portion sizes.
- For a more filling lunch try a salad or soup based around pasta or mixed beans.
For more information on salt and CASH research, visit www.actiononsalt.org.uk.