Tuesday 04/November/2025 – 02:48 PM
Nutrition experts in the United Kingdom have revealed simple and effective ways to reduce daily salt consumption, which is one of the most dangerous ingredients that cause high blood pressure, heart disease, and stroke, according to what was reported by the British Daily Mail newspaper.
The British National Health Service indicated that the maximum recommended amount for adults is 6 grams of salt per day, which is equivalent to a teaspoon, but research shows that many people exceed this amount by more than 40%.
Excessive salt intake leads to water retention in the blood and high blood pressure, which increases the risk of cardiovascular disease, osteoporosis, and stomach cancer.
Natural alternatives to enhance flavour
Nutritionist Rhiannon Lambert says that reducing salt does not mean losing flavour, explaining that using herbs, spices and umami-rich ingredients such as mushrooms, tomatoes and fermented foods, can give dishes a satisfying taste without the need for large amounts of salt.
Dr. Carrie Ruxton also pointed out that spices such as turmeric, cumin, garlic and cinnamon carry important health benefits, including lowering cholesterol and blood sugar.
Experts have warned about unexpected sources of salt in processed foods, including breakfast cereals, which often contain high levels to compensate for the low sugar.
They stressed the importance of reading food labels and choosing low-sodium products, especially in the absence of mandatory regulations to regulate the salt content in foods.
Experts pointed out that processed plant-based meat may contain high amounts of salt due to artificial additives, stressing that the solution lies in relying on whole foods such as beans, lentils, and vegetables.
Boost your potassium intake
Experts recommended increasing the intake of foods rich in potassium, such as bananas, potatoes, spinach, beans, yogurt and tomatoes, because of their role in balancing sodium and reducing blood pressure.
Nutrition experts point out that ready-made sauces such as ketchup, soy sauce, and bouillon cubes are among the most hidden sources of salt, and they recommend using natural alternatives such as lemon, balsamic vinegar or yogurt to season foods.
