Salt
Eating less salt can help protect you from strokes and other health issues. Here’s what you need to know.
Why does salt matter?
Salt is made up of sodium and chloride—minerals your body needs in small amounts. However, too much sodium can harm your health.
The World Health Organisation recommends adults eat less than 5g of salt (2,000 mg of sodium) - about one teaspoon a day. This helps reduce the risk of high blood pressure, strokes, and other health problems.
Unfortunately, it's estimated that Kiwis eat nearly 9g of salt a day—almost double the recommended amount. Consuming too much salt can contribute to:
- Stroke
- High blood pressure
- Heart disease
- Kidney disease
- Certain cancers
- Obesity
- Osteoporosis
Around 75% of the salt we eat comes from processed and takeaway foods. So, while it’s good to reduce salt at the table and in cooking, we also need to look out for the salt in foods we buy.
Choosing low salt options
Nutrition Information Panel
Most packaged foods have a Nutrition Information Panel that allows you to check the sodium levels.
- Food is low in salt if it has less than 120mg of sodium per 100g of food.
- Medium salt foods have 120mg-600mg of sodium per 100g grams of food. These foods are okay most of the time, but try to choose foods from the lower end of this range.
- High salt foods have more than 600mg of sodium per 100g of food. Limit these foods to limit your salt intake.
If you can’t find food that contains less than 120mg of sodium per 100g, compare the Nutrition Information Panels on different brands and choose the one with the lowest sodium.
Even a small difference helps you cut down on salt, especially if it’s something you eat a lot.
Health Star Rating
You can use the Health Star Rating to help you choose which food to buy.
Health Star Ratings show the overall nutrition content of packaged foods. It uses a rating scale of 0.5 to 5 stars. When comparing similar products, a higher Health Star Rating means a healthier option.
Show video transcript
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What are ultra-processed foods? Ultra-processed foods contain
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little or no whole foods
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and have added ingredients
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like sweeteners, preservatives and salt.
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They go through multiple processes you couldn't do in your own kitchen.
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Like the process that turns tomatoes into tomato sauce,
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or potatoes into chips.
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Why do they matter? Ultra-processed foods are often high in salt, sugar and fat.
0:28
Salt contains sodium. If you eat too much of it, it can lead to high blood pressure,
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the number one cause of stroke.
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The facts may shock you.
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Watties tomato sauce contains a whopping 470 times more sodium than tomatoes.
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And Bluebirds Original chips have 394 times more sodium than potatoes.
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That's definitely not part of your 5+ a day.
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The good news - the less processed food is, the better it is for you.
0:58
There are plenty of smart swaps for ultra-processed foods which are
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quick, easy and affordable.
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Click the link in the bio to find out more.
Eating well
Eating more whole foods (that is, foods which are as close to their natural form as possible) is your best line of defence against salt.
Here are some simple ways to boost your intake of whole foods:
- Cook at home: Replace packaged foods with homemade versions so you know what’s in your meals.
- Shop smarter: Stick to the perimeter of the supermarket, where fresh foods like fruits, vegetables, and unprocessed meats are usually found.
- Add veggies: Fill half your plate with vegetables at every meal.
- Snack smarter: Enjoy a piece of fruit with your morning or afternoon tea.
- Skip processed meats: Instead, try meat-free meals using beans, lentils, or chickpeas which are more affordable and nutritious.
- Choose wholegrains: Swap white bread, rice, and pasta for wholegrain options like brown rice, wholemeal pasta, or wholegrain cereals.
- Blend it yourself: Make your own smoothies and soups for healthier, salt-free alternatives.
Making small changes to your diet can lead to big improvements in your health and help protect you from stroke and other serious conditions.