Khaberni - Nutrition experts in the United Kingdom reveal simple and surprising solutions for reducing our daily salt intake without sacrificing taste.
Although we often focus on the salt found in processed foods and restaurants, which account for about 75% of our total intake, a significant portion of salt also comes from small amounts we add ourselves in the kitchen.
The UK Health Authority recommends that adults consume no more than one small teaspoon daily (about 6 grams), but studies indicate that most adults exceed this by about 40%, with an average of 8.4 grams per day. Excessive salt intake raises blood pressure and increases the risk of heart attack and stroke, as well as other health issues such as osteoporosis and stomach cancer, while its effects remain "hidden" compared to sugar, for instance.
British nutrition specialist Rhiannon Lambert explains that reducing salt does not mean losing flavor: "With some simple changes in cooking and seasoning, we can reduce salt without compromising the taste of food." She notes that using herbs, spices, and umami-rich ingredients like tomatoes, mushrooms, and fermented foods can provide a strong flavor without the excessive need for salt.
Nutrition expert Dr. Federica Amati emphasizes the importance of reading nutrition labels and being aware of the hidden salt in processed foods, including breakfast cereals that may have their salt content increased by manufacturers to compensate for reduced sugar. Nutrition specialist Dr. Carrie Ruxton adds that spices like turmeric, cumin, and garlic may have additional health benefits, and that replacing regular salt with low-sodium alternatives is an effective option.
Experts warn of the exaggerations in processed plant foods such as vegan burgers, which, despite their environmental and health benefits, may contain high levels of salt to improve taste and texture. Instead, it is advised to build meals around natural plant sources like legumes with unprocessed meats when desired.
