Managing salt and fat in your diet

Making small changes can protect your long-term health and support weight loss.

Why salt matters

Salt contains sodium, which your body needs in small amounts. Too much can raise your blood pressure and increase the risk of heart disease and stroke.

The NHS recommends adults eat less than 6g of salt per day, about one level teaspoon.

Most of the salt we eat is already in the food we buy. Common sources include:

• Bread and breakfast cereals
• Processed meats like ham, bacon, and sausages
• Ready meals and takeaways
• Savoury snacks such as crisps, popcorn, and salted nuts
• Sauces, gravies, and stock cubes

Tips to reduce salt:

• Check food labels and choose lower-salt options
• Cook more meals from scratch, using herbs and spices for flavour
• Taste food before adding salt, you may not need it
• Gradually reduce salt so your taste buds adjust

Why saturated fat matters

Saturated fat can raise the level of cholesterol in your blood, which can increase the risk of heart disease.

Foods high in saturated fat include:

• Fatty cuts of meat and processed meats
• Butter, lard, and ghee
• Cheese, cream, and full-fat dairy products
• Cakes, biscuits, and pastries
• Some fried and takeaway foods

Tips to reduce saturated fat:

• Choose lean cuts of meat and trim visible fat
• Use unsaturated oils like extra virgin olive oil instead of butter or lard
• Grill, bake, or steam foods instead of frying
• Limit cakes, biscuits, and pastries to occasional treats

Keeping flavour without the extra salt and fat

You can make food tasty and satisfying without relying on salt or saturated fat. Try:

• Fresh or dried herbs
• Spices like paprika, cumin, or cinnamon
• Citrus juice or zest
• Garlic, ginger, and chilli
• Vinegars and low-salt sauces

The bigger picture

Improving your diet is not about removing everything you enjoy. Small, gradual changes are more likely to last and can make a big difference to your health.