Salt: How much is too much?

Where is the salt in my diet coming from?

While most of us like to add a little pinch or a crack of sea salt here and there, 75% of our salt intake is hidden in many of the packaged foods we eat. Some of the biggest contributors of extra salt in our diet include:

• Bread: It may surprise you, but bread is a major contributor of hidden sodium. Some white breads contain roughly 0.76g - 15% of your daily maximum allowance - in just two slices. Look for bread with less than 400mg of sodium per 100g when shopping.
• Condiments: Store bought cooking sauces and condiments like soy sauce, salad dressings, dips, ketchup and salsa can all contain large amounts of salt. Look for ‘reduced salt’ options where available, for instance soy sauce. You can also try making your own sauces so you can control the amount of salt added.
• Processed meats: Products like sausages, salami and bacon all contain large amounts of salt, which help to preserve the meat. Just one rasher of bacon contains nearly a third of your recommended daily salt intake. If you’re looking for sandwich alternatives, chicken or turkey breast are better options.
• Cheese: Halloumi and feta, while widely enjoyed by many Australians are some of the saltiest cheeses found in the deli. If you’re looking to reduce your salt intake but can’t give up your cheese, why not try swiss cheeses? They have less salt than others, and you’ll still be able to get all the good protein, calcium and vitamins that cheese offers.

How can I reduce salt in my diet?

Aside from monitoring the salt levels of pre-packaged items you place in your shopping trolley, there are other ways you can reduce salt in your diet.

Commenting on how to manage your salt intake in the home, Heart Foundation Dietitian Sian Armstrong said: “There are lots of ways you can reduce your salt intake. One way is to be wary of packaged or processed foods that are high in salt, like ham, dips or pasta sauce, so read the nutrition label and choose a lower salt (sodium) alternative."

"Another way is to reduce the amount of salt you add to your meals, or when cooking. While it might take some getting used to, your taste buds adapt to lower salt levels in just a few weeks. Try using flavoursome herbs and spices in place of salt and experimenting with different styles of cooking such as grilling, sauteing and roasting to bring out the natural flavours of food.”

For more information on salt and your health, visit Unpack the Salt – a joint initiative of VicHealth and the Heart Foundation.