Reducing Your Salt Intake


How much salt is too much salt?

The only thing I really add salt to is chips, though it’s fair to say it’s more than a light sprinkling, and I always add some when boiling potatoes.

But how much is too much?

GP Dr Sarah Jarvis, BBC Radio 2’s resident doctor and LoSalt ambassador says: “As a nation, we are still consuming far too much salt and are regularly exceeding the recommended daily allowance of 6g, which is roughly about the size of a teaspoon. This worries me greatly as excess salt in the diet raises our blood pressure, which is known as hypertension, and this is one of the biggest causes of heart attacks and strokes in the UK today.”

Here’s a handful of tips to help you reduce the amount of salt in your diet:

  1. Limit your consumption of processed foods, as these tend to be high in salt
  2. Rather than reaching for the salt, try flavouring food with herbs instead
  3. Don’t add salt when cooking food such as vegetables, your tastebuds will adjust
  4. If you really can’t go without salt, it’s best to use a reduced sodium salt
  5. Always check food labels so you’re aware of how much salt you are consuming

Recipe For Success

Butternut Squash and Prawn Rogan Josh

With National Curry Week coming up next month, here’s a flavoursome dish that is mindful of salt intake.

Butternut Squash and Prawn Rogan Josh

Serves 4


2 tbsp olive oil
1 onion, sliced
1 butternut squash, peeled and diced into 1 cm cubes
4 tomatoes, roughly chopped
1 tsp cumin seeds
1 tsp paprika
2 tbsp medium hot curry powder
500ml low salt vegetable stock
500g peeled prawns
200g basmati rice
juice of 1 lemon
Pinch LoSalt
Handful of fresh coriander leaves


Using a large non-stick pan, over a moderate heat, cook the diced onion and butternut squash for 8-10 minutes or until softened.

Next, add the tomatoes, cumin seeds & pinch of LoSalt and cook for a further 5 minutes until the tomatoes are softened and pulpy.

Stir in the paprika, curry powder and vegetable stock and bring to the boil.

Now add the prawns and simmer gently for 15-20 minutes with the lid on a slant, leaving a little air hole.

Meanwhile, cook the rice according to the packet instructions. Basmati rice takes 10-12 minutes once added to boiling water.

When the rice is cooked, drain through a colander and wash through with extra boiling water to remove the starch and stop the rice from sticking together.

Spoon the rice into serving bowls with the Rogan Josh on top. Serve sprinkled and lemon wedges to squeeze over before eating.


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Yvonne McKenzie

Yvonne works on the Features team and admits to being nosy, so loves looking after the Between Friends letters and finding out all about our lovely readers. She also looks after our health copy and enjoys writing about inspiring people that help make the articles in the magazine so interesting.