Salted truth: What you don’t know could harm you

Salt is a staple in kitchens across Australia and the world, but its ubiquitous presence in our diets is more than just a matter of taste—it’s a health hazard that’s often underestimated. While we all know that a pinch of salt can transform a bland meal into a culinary delight, many of us are unaware of the hidden dangers lurking in our salt shakers and, more importantly, in the processed foods we consume. 

The World Health Organisation (WHO) recommends that adults consume less than 5 grams of salt per day, yet many of us are unknowingly exceeding this limit with just a single meal. Take, for example, a seemingly healthy vegan ramen from a popular Japanese-inspired chain. Packed with vegetables and low in calories, it seems like a nutritious choice—until you discover that it contains over 5 grams of salt, surpassing the daily recommended intake in one fell swoop.

The World Health Organisation advises adults to consume less than 5 grams of salt per day. Image Source: Cottonbro Studio / Pexels

This is not an isolated incident. The average adult in the UK consumes 8.4 grams of salt daily, which is a staggering 40% above the UK’s recommended maximum and nearly 70% above the WHO’s recommendation. In Australia, the story is similar, with many adults consuming too much salt, often without realising it. The consequences of this excess are dire: high blood pressure, heart attacks, strokes, stomach cancer, kidney disease, and osteoporosis are all linked to high salt intake.

The hidden salt in our diets is a silent killer. Unlike the immediate effects of consuming too much sugar, such as tooth decay or weight gain, the impact of salt is insidious. High blood pressure, for instance, often has no visible symptoms, leading to millions of undiagnosed cases. It’s a ticking time bomb for public health.

In the early 2000s, the UK led the charge in salt reduction with a nationwide initiative that saw a 15% decrease in salt intake and corresponding improvements in public health. However, progress has since stalled, and without continued monitoring and accountability, salt levels in food are creeping back up.

So, what can we do to combat this hidden health crisis? For starters, cooking from scratch is the best way to control salt intake. But for those times when cooking isn’t an option, being aware of high-salt foods is key. Bread, bacon, ready meals, cheese, pizza, soup, and many other common foods are significant contributors to our salt intake. Even foods that don’t taste overtly salty, like baked beans and certain breakfast cereals, can be high in salt.

Reading labels is crucial. Look for the traffic-light labels on the packaging and choose products with lower salt content. Apps like FoodSwitch can help you identify healthier options by scanning barcodes. Experiment with herbs, spices, and citrus to flavour your food instead of reaching for the salt shaker. When dining out, be mindful of salty ingredients and always taste your meal before adding any extra salt.

It’s also important to note that fancy salts, like Himalayan pink salt or sea salt, contain the same levels of sodium as regular table salt. Switching to a salt substitute can be helpful, but it’s not a solution for everyone, especially those with heart or kidney issues.

For those who find it hard to resist salty snacks, opt for unsalted nuts, plain popcorn, or fruit. And when it comes to eating on the go, choose fresh over processed meats and be wary of high-salt add-ons like dressings and croutons.

The impact of excess salt consumption is not felt equally across the population. Ethnic minorities, older individuals, and those on lower incomes are at higher risk of health issues related to high salt intake. It’s a societal issue that requires a collective effort to address.

While it’s unlikely that you can consume too little salt, given its natural presence in many foods, it’s crucial to be mindful of the balance. Regular exercise, moderating alcohol intake, and maintaining a healthy weight are also key to managing blood pressure.

Have you tried cutting back on salt? What strategies have worked for you, and what challenges have you faced along the way? Share your thoughts and tips in the comments—let’s exchange ideas and inspire each other toward healthier living.

Also read: What’s the difference between MSG and table salt?

Abegail Abrugar
Abegail Abrugar
Abby is a dedicated writer with a passion for coaching, personal development, and empowering individuals to reach their full potential. With a strong background in leadership, she provides practical insights designed to inspire growth and positive change in others.

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