7 must-know signs you're eating too much salt - and how to cut down

Worried you’re consuming too much salt? Experts reveal if you are and how you can reduce your intake

a salt cellar on its side with the word salt written out in salt on a blue background

Image credit: Shutterstock

By Gemma Harris | Published - 9 May 2024

We’re consuming too much salt – more than we should – and it could be harming our health. Nutritional analysis carried out by Action on Salt found half of pizzas surveyed in Britain contain as much (or more) salt as we should be eating in an entire day.

Meanwhile, figures show the average person in the UK is eating 8.4g (around one and a half teaspoons) of salt per day – over 2g more than the recommended maximum of 6g (around one teaspoon).

And according to a YouGov survey, commissioned by Season with Sense, nine in 10 people don’t know what the maximum daily recommended intake is.

Eating too much salt can lead to raised blood pressure and increase our risk of developing chronic diseases. Research from the British Medical Journal showed increasing salt intake by just 1g (three pinches) per day is associated with a 23% higher risk of stroke and a 14% higher risk of heart disease and stroke.

Other research has shown that reducing salt intake by 1g a day could save 4,000 lives a year in the UK.

TV GP and public health advocate Dr Sarah Jarvis said: “When it comes to talking about what we eat and its impact on our health, sugar is regularly at the forefront of our minds. It may come as a surprise then, that it’s excess salt we really need to tackle.

“This data paints a worrying picture about the UK’s relationship with salt. The good news is the power is in our hands to change that through small, simple changes like tracking our salt intake.”

What is the difference between salt and sodium?

Salt is often referred to as sodium, but they aren’t the same thing. Salt is sodium chloride – a crystal-like compound used as a food seasoning or preservative. Sodium is a chemical element that makes up salt. 6g of salt is equivalent to 2.4g of sodium – so keep that in mind if you’re reading food labels that list ‘sodium’ content rather than salt.

But how do you know if you’re consuming too much salt? We spoke to Dr Sunni Patel – a culinary medicine expert and nutritional therapist who has a PhD in the risk factors of type 2 diabetes and heart disease – about signs to look out for.

The signs you are eating too much salt

1. Bloating and/or swelling

“When you consume excessive amounts of salt, your body tries to dilute it by retaining water, which can lead to fluid retention and bloating,” says Dr Patel. “This fluid build-up in your tissues can also lead to weight gain and swelling in parts of the body, such as the ankles, feet or hands.”

2. Increased thirst

Dr Patel adds: “As your body tries to balance out the sodium levels by diluting it with water, this can also cause your cells to become dehydrated, making you feel thirsty.”

3. Dehydration

Excessive consumption can cause dehydration, Dr Patel says, which can cause headaches, dizziness, confusion and fatigue.

4. Fatigue

“High levels of sodium can disrupt your body’s electrolyte balance, leading to fatigue and weakness,” explains Dr Patel.

5. High blood pressure

Dr Patel says: “Excessive salt in your diet is a leading cause of high blood pressure, which can increase the risk of heart disease and stroke.”

6. Osteoporosis

“A high-salt diet can increase calcium excretion, leading to a loss of bone density and an increased risk of osteoporosis,” says Dr Patel.

7. Cognitive decline

Dr Patel says: “It has been linked to decreased cognitive function and an increased risk of dementia in older adults.”

The signs you are eating too much salt

Bloating and/or swelling: “When you consume excessive amounts of salt, your body tries to dilute it by retaining water, which can lead to fluid retention and bloating,” says Patel. “This fluid build-up in your tissues can also lead to weight gain and swelling in parts of the body, such as the ankles, feet or hands.”
Increased thirst: Patel adds: “As your body tries to balance out the sodium levels by diluting it with water, this can also cause your cells to become dehydrated, making you feel thirsty.”
Dehydration: Excessive consumption can cause dehydration, Patel says, which can cause headaches, dizziness, confusion and fatigue.
Fatigue: “High levels of sodium can disrupt your body's electrolyte balance, leading to fatigue and weakness,” explains Patel.
High blood pressure: Patel says: “Excessive salt in your diet is a leading cause of high blood pressure, which can increase the risk of heart disease and stroke.”
Osteoporosis: “A high-salt diet can increase calcium excretion, leading to a loss of bone density and an increased risk of osteoporosis,” says Patel.
Cognitive decline: Patel says: “It has been linked to decreased cognitive function and an increased risk of dementia in older adults.”

A woman in a pink jumper adding salt into a mixing bowl — Image credit: Shutterstock / Just Life

How to reduce salt in your diet

Tracking salt intake can increase our awareness, help us to curb our high consumption and contribute to healthy eating, which can provide many benefits.

Stick to Six is a nutrition tracking app that encourages you to stick to the guideline of 6g of salt a day for seven days. It’s free for a week, then £5.99 a month afterwards.

You can also monitor your intake by checking food labels, keeping a food diary or weighing out portion sizes. Or try downloading the free NHS Food Scanner app to help you choose healthier options.

Dr Patel, who is championing the ‘Stick to Six’ campaign, says: “This is an effective way to tackle high salt intake and improve the health of the nation.”

Dr Patel adds that reducing salt intake can provide many health benefits, such as lowering blood pressure, improving heart health and boosting hydration. However, he says more awareness and education about the importance of reducing salt intake, as well as government support to increase the availability of lower-sodium foods, is needed to achieve this.

Here, Dr Patel offers more strategies for reducing salt intake:

Read food labels

“By checking food labels, you can identify high-sodium foods and choose lower-sodium options. Look for foods labelled ‘low sodium’, ‘no added salt’ or ‘sodium-free,’” says Dr Patel. “Food labels can also help you understand whether a food that appears to have a low salt content may actually be high in salt if the serving size is larger than you would typically consume.”

Cook at home

“This allows you to control the amount of salt you add to your meals.”

Start slowly

“Reduce your intake gradually to help your taste buds adjust to lower levels.”

Switch it up

“Try using herbs, spices and other seasonings, such as basil, oregano, garlic and ginger, to add flavour to your meals instead of salt,” he adds.

Limit processed foods

“These tend to be high in salt, so try to restrict how much you’re having. Instead, choose fresh, whole foods such as fruits, vegetables and lean proteins.”

Rinse canned foods

“This can help to reduce the salt content of tinned foods, such as beans and vegetables, if they’re packaged in salted water (even better, choose ones that are in water without any added salt).”

Be mindful when eating out

“Restaurant meals tend to be high in salt, so opt for things that are grilled, baked or steamed instead of fried. Ask for dressings and sauces on the side and use them sparingly.”

Patel, who is championing the ‘Stick to Six’ campaign, says: “This is an effective way to tackle high salt intake and improve the health of the nation.”

Patel adds that reducing salt intake can provide many health benefits, such as lowering blood pressure, improving heart health and boosting hydration.

However, he says more awareness and education about the importance of reducing salt intake, as well as government support to increase the availability of lower-sodium foods, is needed to achieve this.

A magnifying glass being held over a food contents description label — Image credit: Shutterstock/Brian A Jackson

Hidden salt in food

Many foods that we might not think of as salty can contain a lot of the white stuff. Some of the offenders include:

Pizza – Action on Salt recently surveyed 1,387 pizzas bought in shops, restaurants and takeaways and found that some had as much as double the recommended maximum of salt for an entire day. Takeaway and restaurant pizzas tended to have more salt than supermarket-bought ones, though even supermarket pizzas were still salty.
Bread – recent data revealed a slice of white bread could contain as much salt as a packet of crisps. There can be a lot of variation between loaves, so always check the label and choose the one with lowest salt per 100g.
Some breakfast cereals – particularly those that are sweetened or flavoured.
Processed deli meats – such as ham, salami and turkey.
Many types of cheese – particularly processed cheese, blue cheese and hard cheeses.
Condiments – including ketchup, mustard and soy sauce.
Some canned food – such as soup and baked beans.
Ready-made meals – either fresh or frozen.

Close up woman adding wheat grass green powder during making smoothie on the kitchen. Superfood supplement.

The 5 best superfood powders - and their benefits

What are superfood powders and how useful are they? Experts reveal their choices of the best ones to try.

chef Aldo Zilli in his whites preparing food

Aldo Zilli’s food to help your heart - without sacrificing taste

The Italian chef's tips on how to create healthy and delicious food - with two easy and delicious recipes to cook.

woman standing in front of gut healthy foods making a heart with her hands

The 7 best foods for gut health

Looking after your gut health could be one of the biggest things that you can do for your overall health. Here are the best foods to keep your gut happy.