Living With High Blood Pressure

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Just a pinch of salt

Why is too much salt bad for you?

Salt has been a part of our diet for years and it's eaten all around the world. But too much salt does have an impact on your body and cutting back will help contribute to healthier blood pressure levels.

How much salt is too much?

Eating too much salt is linked with higher blood pressure – it disrupts the balance in your body and makes your body hold on to the water inside you, putting pressure on your blood vessels.

Cutting back on salt can help you reduce water retention and improve your blood pressure.

Adults should eat no more than 6g of salt a day, and that includes salt that’s already in your food as well as the salt you put on your meals. Lots of foods have hidden salt, even ones that don’t taste salty.

Start keeping track of the foods you eat often and how much salt is in them.

Read more about salt and your heart health >

7 salt slashing tips

  1. Don’t put salt on the table – get used to meals without extra salt
  1. Buy reduced-salt versions of store cupboard ingredients like stock cubes, soy sauce, and canned goods like baked beans.
  1. Pick packaged foods that are labeled as low-salt or low-sodium.
  1. Reduce the amount of takeaways you have. They are often high in salt, so only have them only as an occasional treat.
  1. If you’re eating out, ask for sauces and dressings to be served on the side, so you can use less of them.
  1. For seasoning, replace salt with herbs, spices and citrus juices. Experiment with different flavours.
  1. Reduce the amount of salt you eat gradually – you’ll be more likely to make the changes last.

Find out about these 7 surprisingly salty foods >

The BHF guide to cutting down on salt

Download and keep this handy guide, bringing together all our salt shaking tips in one place.

Get the guide >

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