Salt

Salt (sodium chloride) is essential for life – but most people in Germany eat considerably more of it than is good for them. Sodium regulates fluid balance, nerves and muscles. The German Nutrition Society (DGE) recommends no more than 6 grams of salt a day for adults (about one level teaspoon), while the WHO says 5 grams. In reality, men eat around 10 grams on average, women about 8. For children, lower upper limits of roughly 2 to 5 grams apply depending on age – and their actual need is much smaller still.

Too much salt raises blood pressure in many people and with it, in the long term, the risk of heart attack and stroke. Eating less salt lowers blood pressure measurably – an effect that shows up after just a few weeks. Salt also retains water in the body: if you eat salty food, you'll often weigh half a kilo more the next morning – that's water, not fat.

Surprisingly, around three quarters of our salt doesn't come from the salt shaker but from processed foods – in Germany, bread and rolls are the biggest source, followed by cured meats, cheese, ready meals, snacks and sauces. Salt must be listed on the nutrition label; up to 0.3 grams per 100 grams counts as low, 1.5 grams or more as high. If only “sodium” is listed: multiply by 2.5.

Less salt without losing flavour: season with herbs, spices, lemon, garlic and roasted flavours; add salt only at the end; cut down on processed foods. Your sense of taste gets used to less salt within a few weeks – after that, a frozen pizza suddenly tastes far too salty.

If you do use salt, choose iodised and fluoridated table salt: that way, your thyroid and teeth get looked after too. For babies under one year: don't add any salt at all.