Why Ready Meals are High in Salt
Ready meals are designed for convenience and flavor, and salt plays a crucial role in achieving both. Manufacturers use salt (sodium chloride) for a variety of reasons, including:
- Flavor Enhancement: Salt is a potent flavor enhancer, making processed foods more palatable and satisfying to the consumer. It can mask other flavors and create a well-rounded taste profile.
- Preservation: Salt acts as a preservative, extending the shelf life of ready meals by inhibiting the growth of bacteria and other microorganisms.
- Functional Properties: In meat products, salt helps to retain moisture, resulting in a more succulent and tender texture.
Around 75% of a typical person's salt intake comes from processed foods, with ready meals being a top contributor. This reliance on pre-prepared foods means many people consume far more salt than is recommended without realizing it. Health authorities, such as the World Health Organization and the NHS, recommend that adults consume no more than 5-6 grams of salt per day (approximately 2000-2300mg of sodium). However, many ready meals can contribute a substantial portion, or even the entirety, of this daily limit in just one sitting.
Comparing Salt Content in Ready Meals
The amount of salt in a ready meal can vary dramatically depending on the type, brand, and portion size. A survey by Action on Salt found that some meals contained as much as 6.1g of salt per serving, nearly the entire daily limit. Factors influencing salt levels include:
- Cuisine Type: Some cuisines, such as Asian-style meals, often have higher salt levels due to the use of salty sauces and condiments.
- Meal Type: Meat and pasta dishes are often high in salt. A 2020 study in the UK found that luxury ready meals were typically higher in fat, saturated fat, and salt than standard or value options.
- Brand: Different brands and retailers have varying commitments to salt reduction. Some brands actively use low-sodium salt replacers, while others lag behind.
- Healthy vs. Standard: Surprisingly, some older research has shown that 'healthy' versions of ready meals from some retailers have contained more salt per portion than their standard counterparts.
Table: A Comparison of Salt in Ready Meal Categories
| Ready Meal Category | Typical Salt Range (per 100g) | Examples | Potential Issues |
|---|---|---|---|
| Frozen Meals | 0.5g to 0.9g | Lasagne, Cottage Pie, Curries | Often higher than chilled meals, can contribute significantly to daily intake. |
| Chilled Meals | 0.4g to 0.8g | Pasta dishes, Chicken korma | Varies significantly by brand, some "healthy" options still high. |
| Asian-style Meals | Up to 0.8g or more | Thai Green Curry, Chicken Tikka Masala | Frequent use of sauces can make these notoriously high in salt. |
| Value/Economy Meals | Potentially higher | Budget lasagnes and pies | Tend to use cheaper methods for flavour, including more salt. |
| Health-conscious Meals | Lower salt target | Weight-loss brand options | Formulated to be lower, but important to check labels as some can still be surprisingly high. |
The Health Impact of Excess Salt
Consuming too much salt has well-documented health consequences, primarily linked to high blood pressure (hypertension). Elevated blood pressure is a major risk factor for several serious conditions, including:
- Cardiovascular Disease: High salt intake increases the risk of heart attacks and strokes.
- Kidney Disease: Excess sodium can strain the kidneys, contributing to kidney disease over time.
- Water Retention: In the short term, high salt consumption can lead to bloating and swelling as your body retains extra water.
- Stomach Cancer: Some studies have linked high salt diets to an increased risk of stomach cancer.
What Can Consumers Do?
Navigating the high salt landscape of ready meals requires a proactive approach. Here are some actionable steps for reducing your intake:
- Read the Nutrition Label: This is the single most important step. Look at the 'salt' or 'sodium' content per 100g to compare products effectively. The NHS traffic light system (if available) is a quick indicator: 'green' is low, 'amber' is medium, and 'red' is high.
- Aim for Lower Levels: For ready meals, aim for a sodium content of less than 380mg per 100g, or ideally less than 120mg per 100g for truly low-salt options.
- Choose 'No Salt Added' or 'Low Sodium': Look for these labels on canned goods and prepared foods. Rinsing canned beans or vegetables can also wash away some of the sodium.
- Cook from Scratch: While convenient, relying less on ready meals and cooking more at home gives you complete control over the amount of salt you use.
- Use Herbs and Spices: Flavor your food with herbs, spices, garlic, onion, and citrus instead of relying on salt.
- Drink More Water: If you've had a high-salt meal, drinking more water can help your body restore its sodium-to-water balance.
Conclusion
Ready meals are a convenient option, but they are often packed with excessive salt that can significantly impact your health. High salt levels contribute to serious conditions like high blood pressure, heart disease, and strokes. By learning to read nutrition labels and actively choosing lower-sodium alternatives, consumers can regain control over their dietary health and mitigate these risks. While progress in industry-wide salt reduction has been inconsistent, informed choices and increased awareness remain our most powerful tools. For further information and resources on healthy eating, visit the Food Standards Agency website.
A Final Word on Your Health
As studies consistently show, many ready meals far exceed recommended daily salt intake levels. Making a conscious effort to compare nutritional information and opt for fresh, less-processed alternatives will protect your heart and overall well-being. Even small, consistent changes can make a significant difference in lowering your sodium consumption and improving long-term health outcomes.
