04/08/2025
If you missed the debate just now on and , here's the dash on what we talked about today, together with the latest research and a helpful table summary.
BBC RADIO SCOTLAND - WITH KAYE ADAMS: 4 AUGUST 2025
References: Tan et al (2016), World Hypertension Science of Salt Review (Nature, 2022), National Diet and Nutrition Survey (2023)
What does salt do?
The sodium in salt is a key electrolyte that supports fluid balance – it also supports nerve function, muscle contractions and the absorption of nutrients such as glucose and amino acids or proteins in the gut. We need about 500mg of sodium a day to function and the NHS limit is 2.4g – that’s the equivalent of just under a teaspoon.
Is too much salt that much of an issue? Scotland has been under the microscope for years. According to the latest National Diet and Nutrition Survey, whilst intake has fallen by 13% over the past decade, Scottish people still consume almost 30% more than they should per day.
Researchers are divided as to whether salt is the main offender where it comes to cardiovascular health. Overall, whilst it’s true that getting too little or too much salt can affect your health, this varies from person to person – and the risk of chronic disease has many other causes such as quality of sleep, stress, smoking, physical activity and alcohol intake.
Reducing your salt intake:
Hey Scotland! A little pinch of salt your porridge is ok – look at packaged foods such as breakfast cereals, ready meals, processed meats and sauces are the main culprits. However we also need to think about whether we add salt to foods which have already been prepared with salt – don’t offend your chef!
Does the type of salt also matter?
YES! The sodium content of salt varies widely – swapping your table salt for Kosher or Cornish sea salt can reduce your sodium intake by up to 500mg or 1000mg per teaspoon.
That’s because the bigger and flakier forms of salt occupy more volume per teaspoon - they are also brilliant for producing that beautiful caramelised crust and bringing out the umami flavour in your pan-seared filet steak.
What are the alternatives to salt?
· Lemon or lime juice: adds brightness and acidity and mimics the flavour-enhancing effect of salt
· Vinegars like balsamic, apple cider and rice vinegar) – sharp and tangy, great for dressings, marinades and roasted vegetables
· Garlic and onion: deep savoury notes that build umami without sodium – TIP! I use Cornish sea salt with garlic to season my steak which means I have the flavour with much less of the sodium
· Fresh herbs like basil, coriander and rosemary add aroma and complexity
· Spices such as cumin, paprika and turmeric, black pepper to offer bold flavours and warmth
So what are the most important things I can do if I want to reduce my intake of salt?
· Reduce consumption of processed and packaged foods.
· Taste your food first! Don’t offend your chef.
· Look at other lifestyle factors – quality of sleep, stress, smoking and alcohol intake.
· Choose salt with higher flake or particle sizes, as this dramatically affects how salt measures by volume.
· Experiment with the salt alternatives above.
Check out my table summary on the types of salt, sodium content, flavours, textures and recommended culinary uses. Enjoy!
Wishing you the best in health and happiness,
Fiona 🧂 ✨
