Heart Health
Hidden Salt: Where Sodium Hides and How to Cut Back
Updated July 28, 2026 · 4 min read
Most of the salt we eat doesn't come from the salt shaker. It is already in the food we buy.
Common hidden sources
- Bread and rolls
- Processed meats (ham, bacon, sausages)
- Pizza, burgers and sandwiches
- Soups, sauces, pickles and instant noodles
- Cheese and savoury snacks
- Restaurant and takeaway meals
Reading labels
Check sodium per serving. As a rough guide, 5% of the daily value or less per serving is low, and 20% or more is high. Salt (grams) is roughly sodium (grams) × 2.5.
Ways to cut back
- Cook at home more often and flavour with herbs, spices, garlic, lemon and vinegar.
- Taste food before adding salt.
- Rinse canned beans and vegetables.
- Choose 'low sodium' or 'no added salt' versions.
- Ask for sauces on the side when eating out.
Your taste adapts
Taste buds adjust within a few weeks of eating less salt, so food that once seemed bland starts to taste normal. Note: salt substitutes often contain potassium, which isn't safe for everyone — check with your doctor if you have kidney disease or take certain blood pressure medicines.
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