If you’re looking to shed a few pounds, a simple switch could be the key – swapping your salt for vinegar.
LloydsPharmacy Online Doctor UK warns that excessive salt intake can heighten the risk of high blood pressure and heart disease. But if weight loss or general health is your goal, replacing your usual salt with vinegar could be the answer.
You can find it in virtually any supermarket, like Sarsons Malt Vinegar from ASDA for just £1.15. The NHS recommends the following maximum salt intake:
| Age | Amount |
|---|---|
11 years old and over | No more than 6g (around 1 teaspoon) |
7 to 10 years old | No more than 5g |
4 to 6 years old | No more than 3g |
1 to 3 years old | No more than 2g |
Under 1 year old | Less than 1g |
To help keep your salt levels down, doctors suggest that vinegar can serve as a healthy alternative to salt. “Whether sweet or more acerbic, vinegars add a kick into any meal and their acidity actually mimics the tongue’s reaction to the taste of salt. Add it to sauces, marinades, dressings, as well as vegetables you’re going to roast in the oven,” they recommend.
Citrus, punchy fruits and vegetables are other great options to consider. Even red wine can be a beneficial addition, with experts noting that the beverage enhances the flavour of a dish while also “cutting back on cooking fats and oils. It’s highly versatile and can be used to help cook and simmer foods, as an ingredient for a sauce or gravy, or as a marinade for meats and vegetables.
Try sauteing or poaching food with wine, drizzling a little over meats and vegetables before roasting, and soaking vegetables in a little wine before cooking. Add to soups, chilli, pasta sauces and stews for a slight acidic edge.”
Shopping warning
When doing your grocery shopping, it’s important to check the labels of store-bought salad dressings and sauces for their salt content, which “can often be excessive”, warn the experts. They advise avoiding soy sauce if possible and note that common items – especially during Christmas – like “gravy, stock cubes, and broths are all big culprits for high salt content. Seasoning with herbs can be a good way of cutting down on extra salty sauces as well as cutting the calories these sauces can add to your meals.”
In yet more advice from the NHS’ Healthier Families, there is a free NHS Food Scanner app you can download that will show you what’s in your favourite food or drink. It will also offer suggestions for healthier items to swap to. All you need to do is scan the barcode and that’s it. For those not keen on the app, try looking at the traffic light labels on your food and drink packaging; they’re a straightforward tool for maintaining a balanced diet. “Pick items with more greens and ambers, and try to cut down on ones with any reds”, advise experts for those aiming to monitor their intake.
