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If you've read up on salt facts, you'll know that too much salt can cause raised blood pressure, which increases the risk of heart disease and stroke. The following tips can help you cut down on salt.
You don't have to add salt to your food to eat too much of it – around 75% of the salt we eat is already in everyday foods such as bread, breakfast cereal and ready meals.
Remember, whether you're eating at home, cooking or eating out, don't add salt to your food automatically – taste it first. Many people add salt out of habit, but it's often unnecessary and your food will taste good without it.
When shopping for food, you can take steps to cut your salt intake:
Many people add salt to food when they're cooking. But there are lots of ways to add flavour to your cooking without using any salt.
Check out these salt alternatives:
If you're eating in a restaurant or cafe, or ordering a takeaway, you can still eat less salt by making smart choices of lower-salt foods.
Pizza: choose vegetable or chicken toppings instead of pepperoni, bacon or extra cheese.
Pasta dishes: choose one with a tomato sauce with vegetables or chicken, rather than bacon, cheese or sausage.
Burgers: avoid toppings that can be high in salt, such as bacon, cheese and barbecue sauce, and opt for salad instead.
Chinese or Indian meal: go for plain rice. It's lower in salt than pilau or egg fried rice.
Sandwiches: instead of ham or cheddar cheese, go for fillings such as chicken, egg, mozzarella, or vegetables like avocado or roasted peppers. And try having salad and reduced-fat mayonnaise instead of pickle or mustard, which are usually higher in salt.
Breakfast: instead of a full English breakfast, go for a poached egg on toast with mushrooms and grilled tomatoes. If you do have meat, have either bacon or a sausage, but not both.
Salad: ask for dressings or sauces on the side, so you only have as much as you need. Some dressings and sauces can be high in salt and fat.
You can learn more about salt and your diet in Salt: the facts.
If you routinely take a dissolvable (effervescent) vitamin supplement or effervescent painkillers, it's worth remembering that these can contain up to 1g of salt per tablet.
You may want to consider changing to a non-effervescent tablet, particularly if you have been advised to watch or reduce your salt intake.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.