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All salt, no flavour
Scientists have offered the first concrete evidence that eating less salt is linked to a decrease in heart attacks, strokes and risk of death (British Medical Journal, 2007). What does this mean for our diets, how much is too much, and what can we do to cut down?
Many studies in the past have shown that a higher intake of salt increases blood pressure as more water is drawn into the blood to dilute the salt. But for the first time studies have proved that salt reduction actually has concrete health benefits.
How much is enough?
We do actually need the mineral sodium (from salt) but the problem is that we get far too much, largely because of our love of convenience foods. The average daily adult UK salt intake is 9-12 grams against the recommended maximum of 6 grams (equal to one slightly rounded teaspoon of salt).
| Maximum Sodium | Maximum Salt | |
| 1-3 years | 0.8g | 2g |
| 4-6 years | 1.2g | 3g |
| 7-10 years | 2.0g | 5g |
| 11-18 years | 2.5g | 6g |
| Adults | 2.5g | 6g |
Why do we eat too much salt?
Our evolution ensured that we met our sodium needs by making sure that our bodies conserved every scrap possible and by making our taste buds sensitive to the flavour of salt. But that was in the days when salt was hard to get and, of course, long before processed foods became commonplace.
On the other hand, an equally vital mineral, potassium, was abundant in the diet from all the fruits and vegetables we ate and so we adapted to lose this mineral easily in our urine as it was not in short supply at all.
Now that we don't eat enough fruit and vegetables, we also don't get enough potassium. This is critical as it is the mineral which, in the body, balances sodium. So by cutting down on salt and increasing fruit and veg intake we can get a much healthier balance of these two minerals.
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