Last week I was invited to speak to a group of women about heart disease and the everyday lifestyle choices that can help reduce our risk. It was such a warm, energising session - and one message in particular really struck a chord.
We talked about what’s actually in our food, and how understanding labels gives you the confidence to make informed choices. Not to overhaul everything or cook from scratch every night - simply to know what you’re choosing.
Why salt and sugar matter
Two things that quietly nudge up our risk of chronic disease are added salt and added sugar.
- Too much salt can raise blood pressure, which increases the risk of heart disease.
- Added sugar contributes to weight gain, type 2 diabetes, and - through those pathways - heart disease too.
In the UK, we’re consuming over 8g of salt a day, when guidelines recommend less than 6g. And around 75% of that salt doesn’t come from the salt shaker; it’s hidden in processed foods.
Added sugar is no different. On average, UK adults consume double the recommended amount of free sugar (less than 5% of total daily energy intake). It hides in foods that look "healthy” on the surface: cereals, protein bars, yoghurts, sauces, and even tinned vegetables.
A real example: the sweetcorn surprise
After the event, one of the women went home and checked her cupboards. She picked up a tin of sweetcorn, assuming it was just sweetcorn in water.
Except… the ingredients listed added sugar and added salt.
A simple switch to frozen sweetcorn means neither of these things are added. The taste is the same - the impact on long-term health can be quietly powerful.
It’s not about perfection.
This isn’t about banning foods or cooking entirely from scratch. It’s about:
- Checking two packets side-by-side
- Comparing ingredients and the traffic-light labels
- Choosing the one with less added sugar or salt
That tiny moment of awareness is a small, simple step that, done consistently, can make a massive difference over time.
If you do one thing after reading this, let it be this:
Pick one item in your cupboard and read the label.
If the alternative next to it on the supermarket shelf has fewer added ingredients, try swapping.
These small choices help reduce the “hidden” salt and sugar we consume without realising. They help support your heart, your energy, your weight, and your long-term health without adding more stress or more time.
Small simple steps, done consistently, really do add up.
References
National Diet and Nutrition Survey 2019 to 2023: report - GOV.UK