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 Salt and cancer: the hidden link |
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Every day most people in the UK eat too much salt. Our daily intake of salt should be less than 6g, but the average consumption of salt in the UK is much more than this — about 9g per day.
 Although our bodies need salt in small amounts, salty diets, like those typically consumed in the UK, are harmful to our health. As well as contributing to high blood pressure, WCRF/AICR’s Second Expert Report found that too much salt probably increases our risk of stomach cancer.
Studies have shown that high-salt intake can damage the lining of the stomach, so WCRF UK recommends that we aim to limit our consumption of salty foods and foods processed with salt.
The majority of the salt we consume is hidden in processed foods, so it may seem like a challenge to cut down, but by following these simple suggestions you can make healthier, low-salt choices:
Simple steps to reduce salt intake
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Eat more plant foods like vegetables, fruits or pulses in place of salty processed foods – plant foods are generally low or very low in salt, so they are a great base for any meal. They also provide a variety of nutrients that can help to reduce the risk of a range of cancers. |
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Choose home-cooked foods where possible – 75 per cent of the salt in our diets comes from processed foods and even apparently ‘healthy’ convenience foods such as soups, salads and sandwiches can have high levels of salt. |
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Check food labels and select products with less salt – choose canned or packaged foods with no added salt.
Food labels sometimes list the sodium content instead of salt. To work out how much salt food contains, multiply the sodium content by 2.5:
0.4g of sodium x 2.5 = 1g of salt
In total, you should aim to eat less than 6g of salt (2.4g of sodium) a day.
Is it healthy? Use these guidelines for salt when checking food labels to help you make a healthier choice. |
Gradually reduce, then cut out, the salt you add during cooking or at the table.
Use spices, herbs, garlic and lemon instead of salt.
Low-salt recipes
Home-made food prepared without added salt can be delicious, full of flavour and healthy. These recipes also contribute to your five a day target.
Fruity muesli
 Shop-bought cereals and muesli can be high in salt and sugar. Making your own
is easy and healthy.
(Serves 2) 261 Kcals, 9.5g fat, 0.1g salt per serving
75g/3oz rolled oats
1 tablespoon wheat bran
25g/1oz chopped dried fruit
15g/1/2oz unsalted chopped mixed nuts
2 teaspoons sunflower seeds
Method
Simply mix the ingredients together in a bowl and serve with skimmed or semi-skimmed milk, or plain yoghurt. You can increase the quantities and make enough to last a week -– just store the muesli in an air-tight container.
Add variety by changing the dried fruit and nuts that you use. Ideas include: apricots, apple rings, sultanas, raisins, dates, prunes, figs and banana chips. Suitable unsalted nuts include: Brazils, hazelnuts, and flaked almonds. You can also top the muesli with chopped fresh fruit, such as banana, strawberries, berries, kiwi, grapes or apple. |
Chunky roast tomato,
pepper and aubergine pasta
 This rich Italian dish is high in flavour but contains no added salt, unlike many shop-bought pasta sauces.
(serves 2) 389 Kcals, 8.9g fat, 0.3g salt per serving
6 tomatoes
1 aubergine, cut into small cubes
1 red pepper, sliced
1/2 red onion, sliced
1 tablespoon of olive oil
2 cloves of garlic, chopped
150g/6oz wholewheat pasta
A few fresh basil leaves, torn
Preheat oven to 220°C/430°F/Gas Mark 7
Method
Firstly, skin the tomatoes: place them in a bowl of boiling water for one minute, then drain the water, let the tomatoes cool and peel off the skins. Slice them in half and place in a roasting tin with the chopped aubergine, red pepper and onion. Drizzle with olive oil and sprinkle with chopped garlic. Place in the oven for forty minutes.
When the vegetables have ten minutes of cooking time left, bring a pan of water to the boil and cook the pasta. Then place the cooked vegetables in a small pan and heat gently to combine into a sauce. Add the cooked pasta to the sauce, and sprinkle with the torn basil leaves. Serve with a side salad. |
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WCRF UK, 19 Harley Street, London W1G 9QJ - Tel: 020 7343 4200 - Fax: 020 7343 4201 - wcrf@wcrf.org
Registered Charity No. 1000739
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