# Sodium and Salt Explained: The 6g Cap, Hidden Sources and How to Cut Back > UK adults should eat no more than 6g of salt (2.4g sodium) per day. Source: Lift Republic (https://liftrepublic.com/learn/sodium-and-salt-explained) Category: Nutrition · Published: 2026-06-20 · Reviewed: 2026-06-20 ## Salt and sodium: the same thing, or not? Salt and sodium are often used interchangeably, but they are not identical. Salt is sodium chloride (NaCl), and it is approximately 40% sodium by weight. To convert between the two: **multiply sodium in grams by 2.5 to get salt, or divide salt in grams by 2.5 to get sodium**. The UK recommended maximum is **6g of salt per day** — equivalent to 2.4g of sodium, or roughly one level teaspoon. Nutrition labels in the UK must list both figures, but older or imported products sometimes show only sodium, so remember the 2.5 multiplier when you are comparing. Most UK adults currently eat around 8–9g of salt per day. Closing that gap matters, because the benefits of reaching 6g are real and well-evidenced. --- ## How much salt per day: the UK guideline explained The NHS and UK health authorities recommend **no more than 6g of salt daily for adults**. Children's limits are lower: - Under 1 year: less than 1g/day - 1–3 years: 2g/day - 4–6 years: 3g/day - 7–10 years: 5g/day - 11 years and over: 6g/day (adult limit) These figures are maximums, not targets. Eating below 6g is better — there is no requirement to reach any minimum salt intake from food because sodium is present naturally in almost all unprocessed foods. The 6g limit maps closely to the DASH diet's standard sodium target (see our [DASH diet guide](/learn/dash-diet-explained)), which is one of the most evidence-supported dietary patterns for blood pressure management. --- ## Why too much salt harms your body Sodium plays a genuine physiological role: it maintains fluid balance, supports nerve function and enables muscle contraction. The problem is scale — we evolved eating far less sodium than the modern diet delivers, and our kidneys struggle to excrete large surpluses efficiently. **Blood pressure** is the primary mechanism of harm. Excess sodium causes the body to retain water to maintain osmotic balance, which increases blood volume and raises the pressure on arterial walls. Sustained high blood pressure — hypertension — is the leading modifiable risk factor for stroke, coronary heart disease, heart failure and chronic kidney disease. The British Heart Foundation and Action on Salt cite strong evidence that: - Every 3g reduction in daily salt intake is associated with a fall in systolic blood pressure of approximately **3–5 mmHg** in hypertensive individuals (moderate-to-strong evidence from controlled trials and meta-analyses). - Population-wide salt reduction programmes in Finland and the UK have been linked to meaningful falls in average blood pressure and stroke mortality over decades. For most people without kidney disease or hyponatraemia, eating less salt is unambiguously beneficial. People on medications that affect sodium or fluid balance (diuretics, certain heart or kidney drugs) should follow their GP's advice rather than the general population guideline. > **Important:** this page is general nutrition information, not medical or dietary advice. If you have hypertension, kidney disease, heart failure or are on medication, discuss your sodium targets with your GP or dietitian. --- ## Where hidden salt comes from This is the key insight most people miss: **approximately 75% of our salt intake comes from processed and out-of-home food**, before we ever pick up the shaker. Only around 10–15% is added at the table or in home cooking; the remaining 10–15% occurs naturally in foods. The biggest sources in the UK diet: | Category | Why it adds up | |---|---| | Bread and bakery products | Eaten daily in large amounts; 1 slice of bread ≈ 0.4–0.5g salt | | Breakfast cereals | Many contain 0.4–1g per portion; some exceed 1g | | Processed meats | Bacon, ham, sausages, deli slices: 1–2g+ per portion | | Hard cheese | Cheddar ≈ 1.7g salt per 100g | | Ready meals and soups | Single portions often 2–4g — a full day's allowance | | Sauces and condiments | Soy sauce ~15–20g per 100ml; table salt ≈ 100g/100g | | Crisps and savoury snacks | Typically 0.5–1g per 30g bag | Foods like bread and cereal do not taste obviously salty, which is why they are easy to overlook. Frequency of consumption is what makes them the top contributors. --- ## Salt and blood pressure: the evidence grade Evidence grade: **strong** for the link between high salt intake and elevated blood pressure; **moderate-to-strong** for the direct clinical benefit of salt reduction in hypertensive populations; **moderate** for cardiovascular outcome reduction at a population level. The Cochrane reviews on salt reduction consistently find that moderate reductions in salt intake produce clinically meaningful falls in blood pressure in both hypertensive and normotensive individuals, with a larger absolute effect in those with existing hypertension. The DASH trial (New England Journal of Medicine) demonstrated that combining a low-sodium diet with the DASH eating pattern produced the largest blood-pressure reductions, particularly at a target of 1.5g sodium (~3.8g salt) per day. --- ## Cutting salt without losing flavour Taste is entirely adaptable. Studies consistently show that salt-taste perception recalibrates within **two to four weeks** of reducing intake — what initially tastes bland becomes normal. Going gradually is more sustainable than a sudden cut. **Practical strategies:** 1. **Build flavour with herbs and spices** — garlic, ginger, cumin, smoked paprika, chilli, rosemary, lemon juice and vinegar all add depth without sodium. 2. **Cook from scratch more often** — a homemade tomato sauce typically contains 0.2–0.5g salt per portion versus 1.5–2g in a jar sauce. 3. **Choose reduced-salt versions** — many major brands now offer 25–50% reduced-salt bread, stock cubes, tinned tomatoes and baked beans with equivalent flavour. 4. **Rinse tinned pulses and vegetables** — reduces sodium by 30–40%. 5. **Taste first, season second** — remove the salt shaker from the table entirely; most dishes need little or none once you stop defaulting to it. 6. **Read labels proactively** — use the traffic-light system: **red = high (>1.5g salt per 100g)**, amber = medium, green = low (≤0.3g per 100g). --- ## Low-sodium swaps that work | Higher-salt option | Lower-salt alternative | Salt saving | |---|---|---| | Table/sea salt (1 tsp) | Herb blend or lemon juice | ~5.8g salt | | Soy sauce (1 tbsp) | Reduced-salt soy sauce or tamari | ~4–6g salt | | Regular stock cube | Reduced-salt or homemade stock | ~1.5–2g per cube | | Packet soup (400ml) | Homemade vegetable soup | ~2–3g per bowl | | Bacon (2 rashers) | Lean chicken or turkey breast | ~1.5–2g | | Ready-salted crisps | Unsalted nuts or rice cakes | ~0.4–0.6g per portion | --- ## Potassium: the natural counter to salt Potassium and sodium work as a physiological pair: potassium promotes sodium excretion via the kidneys and helps relax blood vessel walls. Most UK adults also eat **too little potassium**. The best potassium-rich foods are also among the most nutritious: - **Bananas** (~450mg per medium fruit) - **Potatoes with skin** (~700mg per medium potato) - **Sweet potato** (~700mg per medium) - **Spinach and leafy greens** (~400–600mg per 100g cooked) - **Tomatoes and tomato purée** - **White beans and lentils** (~400–500mg per portion) - **Avocado** (~700mg per half) Increasing potassium intake through whole foods is a safe and effective strategy to support healthy blood pressure alongside reducing sodium. Note: people with chronic kidney disease or on potassium-sparing medications should not increase potassium without medical guidance. --- ## How to read salt on a food label UK law requires salt (not just sodium) to be listed on nutrition labels. Use the per-100g column to compare products: - **High:** more than 1.5g salt per 100g (red traffic light) - **Medium:** 0.3–1.5g per 100g (amber) - **Low:** 0.3g or less per 100g (green) For ready meals and soups, also check the **per-portion** figure — a product at 0.8g per 100g that comes in a 500g serving delivers 4g of salt, two-thirds of the daily limit in one meal. If a label shows sodium only, multiply by 2.5 to get the salt equivalent. --- ## The verdict Salt is not a villain you need to eliminate — it is a mineral to manage. The gap between what most UK adults eat (~8–9g/day) and the recommended maximum (6g/day) is real, and closing it has clear, evidence-backed benefits for blood pressure and cardiovascular risk. The path there is less processed food, more herbs and spices, label literacy, and the reassurance that your taste buds will catch up within weeks. If you want to dial in your nutrition — not just salt but overall intake, macros and the habits that make it stick — [book a free consultation with Bez](/contact). Or take the [Physique Blueprint quiz](/quiz) to get a personalised starting point in under three minutes. For related reading, see our guides on [DASH diet explained](/learn/dash-diet-explained), [electrolytes and hydration](/wellness/hydration-and-wellbeing), and [best foods for weight loss](/learn/best-foods-for-weight-loss). For building a tailored plan, try the [water intake calculator](/tools/water-intake) or explore our [fat-loss programme](/programmes/fat-loss). ## FAQ ### How much salt should I eat per day? UK health guidance recommends no more than 6g of salt per day for adults — that is about one level teaspoon, or 2.4g of sodium. Children need less: under-11s should have between 2g and 5g depending on age. Most UK adults currently eat around 8–9g per day, well above the recommended limit. ### What is the difference between salt and sodium? Salt (sodium chloride, NaCl) is about 40% sodium by weight. To convert: multiply sodium (g) by 2.5 to get salt, or divide salt (g) by 2.5 to get sodium. So 2.4g sodium = 6g salt. Food labels in the UK must show both; watch for sodium figures on older or imported products and multiply by 2.5 to compare with the 6g salt limit. ### Does salt cause high blood pressure? Yes — high salt intake is one of the most well-established dietary drivers of high blood pressure (hypertension), which in turn is a major risk factor for stroke, heart attack and kidney disease. The evidence is strong: population studies and controlled trials consistently show that reducing salt lowers blood pressure. The effect is larger in people who are already hypertensive or salt-sensitive, but benefits are seen across the population. ### How do I cut salt without food tasting bland? Taste buds adapt within two to four weeks of cutting salt — food that initially seems flat soon tastes normal. Practical strategies include: building flavour with herbs, spices, garlic, lemon juice and vinegar instead of salt; cooking from scratch rather than using ready sauces; choosing reduced-salt versions of bread, tinned beans and stock; and tasting before you season. The key is gradual reduction rather than going cold turkey overnight. ### Where does most of the salt in my diet come from? Roughly 75% of the salt we eat is already in processed food before we even reach the shaker. The biggest contributors in the UK diet include bread and bakery products, breakfast cereals, processed meats (bacon, ham, sausages), hard cheese, ready meals, canned soups, sauces and condiments. Even foods that do not taste salty — like bread and cereal — can contribute significantly because we eat them in large amounts every day. ### Does drinking more water help flush out excess salt? The kidneys regulate sodium and water balance together. When you eat more salt, your body retains water to dilute it, which is partly why high-salt diets can cause bloating and raise blood volume (and blood pressure). Staying well-hydrated supports kidney function, but it does not counteract the cardiovascular effects of a chronically high-salt diet. Reducing intake at source is the effective strategy.