High blood pressure is the second most common cause of kidney failure in the UK after diabetes, and salt is one of the biggest dietary drivers of high blood pressure. The UK target is straightforward: no more than 6 g of salt a day for adults — equivalent to about 2.4 g of sodium.
Where the salt actually comes from
Action on Salt and the Food Standards Agency estimate that around 75% of the salt we eat in the UK is already in the food when we buy it, not added at the table. The biggest contributors are bread, processed meats (bacon, ham, sausages), cheese, breakfast cereals, ready meals and sauces.
Reading UK food labels
- High in salt: more than 1.5 g salt per 100 g (red on the traffic light)
- Medium: 0.3–1.5 g per 100 g (amber)
- Low: 0.3 g or less per 100 g (green)
Practical swaps
- Choose bread with the green or amber label — supermarket own-brand wholemeal is often lower in salt than artisan loaves.
- Cut back on cured meats; use roast chicken, tinned tuna in spring water or eggs instead.
- Make sauces from scratch where possible. A basic tomato sauce from tinned tomatoes, garlic and herbs is far lower in salt than a jar.
- Use lemon juice, vinegar, garlic, herbs, pepper and chilli to season.
What about salt substitutes?
Potassium-based salt substitutes can lower blood pressure, but they are not safe for people with reduced kidney function or those on certain blood-pressure medicines. If you have CKD, check with your GP first.
Bottom line
Most British adults could halve their salt intake just by buying lower-salt versions of the same products and cooking from scratch a couple more times a week. Your blood pressure — and your kidneys — will thank you.