Most people consume too much salt, a habit closely linked to high blood pressure and increased risk of heart and circulatory diseases. Understanding What Food Is Salty is the first step toward a healthier lifestyle.
While you might think you’re in the clear if you avoid adding salt while cooking or at the table, a significant amount – up to 85% – of the salt we ingest is already present in the foods we purchase. This means you could be consuming more salt than you realize. Health guidelines recommend limiting daily salt intake to a maximum of 6g, roughly a teaspoon. However, many of us exceed this limit.
The British Heart Foundation (BHF) advocates for continued efforts from food manufacturers and the government to further reduce salt content in processed foods. Individuals can also take proactive steps. Here are seven common foods that tend to be high in salt, along with practical suggestions for cutting back:
1. Processed Meat and Meat Dishes: 19%
Foods like bacon, sausages, ham, meat pies, and sausage rolls are major contributors of salt (and saturated fat) to our diets. These are key examples of what food is salty.
Reducing processed meat consumption is also recommended to lower cancer risk. Consider swapping ham sandwiches for tuna or egg sandwiches. Instead of bacon or sausage in sandwiches or cooked breakfasts, opt for mushrooms or poached egg on toast.
2. Bread: 14%
While bread might not be the saltiest single food, its frequent consumption means the salt content adds up significantly. This makes bread an important consideration when thinking about what food is salty.
Compare nutrition labels to choose bread products lowest in salt (and ideally wholegrain). Reduce salt intake by replacing breakfast toast with porridge, and lunchtime bread with a jacket potato.
3. Pasta Dishes, Rice Dishes, and Pizza: 7%
The pasta and rice themselves aren’t the primary issue; the problem lies in the added ingredients like salty sauces, processed meats, cheese, olives, or anchovies. When considering what food is salty, these additions are crucial.
Making homemade versions of these dishes allows you to control the amount of salt added, limiting the use of salty ingredients like cheese, olives, and anchovies.
4. Savoury Sauces, Pickles, Gravies, and Condiments: 6%
These seemingly small additions can significantly increase the salt content of your meal. Identifying what food is salty includes recognizing the impact of these condiments.
Try reduced-salt versions of tomato sauce, brown sauce, or gravy granules. While they might taste different initially, you’ll soon adjust to the new flavour. Easy alternatives include tzatziki-style dip (low-fat plain yogurt, garlic, chopped cucumber) or homemade houmous. Pickled vegetables vary in salt content, so check labels and choose the lowest-salt options. Add cherry tomatoes or radishes instead of pickles and chutneys for added flavour.
5. Vegetable Dishes: 6%
Fresh vegetables are naturally low in salt. However, some vegetable dishes have added salt, such as salads with ready-made dressings, baked beans, and certain tinned vegetables. To avoid what food is salty, be mindful of added ingredients.
Make your own dressings and choose reduced-salt baked beans and vegetables tinned in water. Foods like sun-dried tomatoes, olives, marinated artichokes, and cheese-stuffed mini peppers might seem healthy but are often high in salt. Use these sparingly or make low-salt alternatives like roasted peppers and courgettes.
6. Cheese: 5%
Cheddar cheese contributes over half of the salt we get from cheese due to its widespread consumption. While cheese offers nutrients like calcium and protein, it’s still important to consider what food is salty.
Limit portions to 30g (1oz). Using a stronger-flavoured cheese and grating instead of slicing will help it go further. Reducing cheese as an added extra (e.g., on pasta, baked beans, or burgers) is a good starting point for cutting down. Other calcium sources without added salt include low-fat milk, yogurt, and fromage frais.
7. Biscuits, Buns, Cakes, Pastries, and Fruit Pies: 4%
Don’t assume sweet foods are salt-free. Salt is often added to baked goods, which already contain sugar and saturated fat. Knowing what food is salty requires recognizing the hidden salt in these treats.
Fresh fruit, a few dates, or a small handful of unsalted nuts and dried fruit are healthier sweet alternatives and will help reduce salt intake.
How to Spot Salt on Food Labels
Front-of-pack traffic light labels make it easy to identify high, medium, or low salt products. “Low in salt” (green) means 0.3g or less per 100g, “medium” (amber) is 0.3g to 1.5g per 100g, and “high” (red) is more than 1.5g per 100g, or 1.8g per portion.
If only sodium information is available, multiply the sodium amount by 2.5 to calculate the salt content. Salt is often near the end of the ingredients list, but even small amounts add up, given the recommended daily intake of just 6g.
By understanding what food is salty and making informed choices, you can significantly reduce your salt intake and improve your overall health.
