From salt awareness to action: Taking control of your daily intake and helping family and friends do the same (written by Dr Sarah Jarvis, an advisor to LoSalt)
As a Blood Pressure UK reader, you’re already more likely to know the daily maximum salt recommendation by heart (6g per day). But new research from LoSalt’s annual Salt Habits Survey reveals that most of the country still hasn't caught up.
While almost two thirds (63%) agree that Britain eats too much salt:
- 94% cannot identify the recommended maximum daily salt intake.
- 50% admit they don’t know how much salt they personally consume.
- Only 57% associate high salt intake with raised blood pressure.
While you are already ahead of the curve, living well with blood pressure isn't just about managing a diagnosis - it’s about optimizing your long-term healthspan. Beyond basic label checking and table seasoning, here is how to take your salt awareness further and help guide those around you too.
Tackling the Tricky Stuff
Dr Sarah Jarvis, GP and adviser to LoSalt, notes that the biggest dietary challenges often lie where we least expect them:
- Watch the Hidden Salt: Around 75% of the salt we eat is already in store-bought foods. Keep an eye on everyday staples like bread, breakfast cereals, premade sauces, and soups, which can quietly push daily intake over the limit.
- Navigate Eating Out & Takeaways: Restaurant and takeaway meals are notoriously high in sodium. Don't hesitate to ask for sauces and dressings on the side, or request that no extra salt be added to your dish during preparation.
- Be a Flavour Explorer: If inspiration runs dry, try exploring different cuisines and dishes that experiment with natural flavour layering - such as fresh herbs, garlic, citrus zests, and spices - to keep meals exciting without reaching for the salt shaker.
- Help Others Catch Up: Share your knowledge with family and friends. If you or those you cook for still prefer added seasoning, switching to a reduced-sodium alternative like LoSalt (which contains 66% less sodium than regular salt) offers a simple swap to help household habits improve together.
A homemade favourite to try
For a takeaway night at home, try this oven-baked fish and chips recipe, with lemon, chives and paprika for a fresh and flavoursome twist on the classic.
Healthy Oven Baked Fish and Chips
Prep 20 minutes | Cook 35 minutes | Serves 4
Ingredients
- 75g wholewheat couscous
- Zest and juice of 1 lemon
- 1½ tsp LoSalt
- 2 tbsp chopped chives
- 4 skinless, boneless cod or haddock fillets
- 1 medium egg, beaten
- 200g vine cherry tomatoes
- 750g King Edward potatoes
- 1 tbsp oil
- ½ tsp paprika
Method
- Heat oven to 220°C, gas 7. Microwave lemon juice for 30 seconds; add boiling water to make 100ml. Pour over couscous with zest; cover for 5 minutes. Fluff; mix in chives and ½ tsp LoSalt.
- Coat the fish in beaten egg, then couscous. Arrange on a greased tray with tomatoes.
- Toss 1½cm potato chips with oil, paprika and remaining LoSalt. Spread on another greased tray; bake near the top for 10 minutes.
- Put the fish tray below. Bake both for 20 minutes, then remove the fish. Give chips another 5 minutes. Serve together.
Recipe from LoSalt’s Healthy Oven Baked Fish & Chips
People receiving medication for diabetes, heart or kidney disorders should consult their doctor before using a reduced-sodium salt.