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Vegan diets have been proven to be characteristically low in saturated fats, high in beneficial fibre and free from harmful cholesterol. But when it comes to salt, in itself a very harmful mineral if taken in excess, what is the true state of affairs.

Salt, which gives us sodium chloride, has been the subject of a number of studies pertaining to the vegan diet. In 1987, 22 British vegans had their diet analysed and the sodium chloride content measured against matched omnivores.

It was found that the vegan group had an average consumption of 2.3g sodium and 3.3g chloride, lower than the omnivores who scored 2.8g sodium and 4.5g chloride. In a study of swedish vegans in 1981, their sodium intake was 2.2g. In 1991 the UK Department Of Health suggested that the maximum intake should be 1.6g of sodium daily (less for infants and children) and about 2.5g of chloride. This equates to about 4g - one small teaspoonful - of salt per day, per person. A COMA report on nutrition calculated that the average consumption of salt in Britain was around 9g per day, and it recommended that this should be reduced to 6g, with a proportionate reduction for children.

It is very easy to obtain all the salt you need without adding any to food at the table or in cooking. There is significant evidence that high sodium intakes can cause hypertension (high blood pressure), which is, in itself, a cause of strokes and heart disease. Diets high in salt can also trigger osteoporosis, as salt in excess can cause calcium to be excreted in the urine. The UK's National Advisory Committee On Nutrition Education has said that if salt levels were reduced to only 3g per day a significant drop would occur in deaths from hypertension and heart disease.

So where does this leave veganism? We have already seen that vegan diets tend to be lower in salt from various studies done. This is because vegans usually eat less processed foods and salt is added, or used, during most food processing. It is often used heavily to enhance flavours in prepared meals. Fresh fruit, vegetables and grains have low levels of salt compared to what is found in fresh meat, eggs and milk.

Vegans can still consume more salt than is good for them, because canned vegetables, bread, breakfast cereals and vegan cheeses can still contain high levels of sodium. Some products such as soy sauce taste salty, but processed foods can still be very high in salt without tasting obviously salty and breakfast cereals are a very good example of this.

So what can vegans do to limit their salt intake? It may be useful to start with to calculate exactly how much salt you actually consume. Thanks to a new web site generated by Losalt (www.losalt.com) this can be done although bear in mind some of the foods listed won't be vegan. A surprising fact on this web site is that table sauces and ketchups contain more salt than North Atlantic seawater! Alternatively, you can buy books listing the sodium content of food. Obviously some food will have it listed on the label, but don't be fooled into thinking organic processed food has any less. Very often organic tinned and bottled sauces and vegetables are as high as non organic.

If after a couple of weeks of recording your salt intake you find it is from 3-5g daily, then it is reasonably safe, but if it is higher then you should take steps to reduce it in order to safeguard your long term health.

Tips on reducing sodium intake:

1. Your taste buds will adjust if you cut down adding salt to your food gradually. After a couple of weeks you will be able to remove the salt pot from the table...and the kitchen.
2. If you must use salt at all in recipes or at mealtimes, try a low sodium product such as Losalt (available in most chemists and health food stores).
3. Try using lemon juice, fresh or dried herbs or spices to flavour food rather than salt.
4. Vegetables taste much better when cooked without salt, indeed salt can damage the delicate vitamin content that they possess.
5. Table sauces are usually very high in salt, even organic ones, so try using chilli sauces at the table and in cooking, as you will need a great deal less.
6. Use unprocessed oats, rye flakes and dried fruits to create your own unsalted muesli and omit nuts to lower the salt content. Natural unprocessed oatmeal and porridge oats contain a lot less salt than commercially prepared breakfast cereals and taste just as delicious.
7. Vegan cheese, tofu and humus are often eaten regularly by vegans, but they are still quite high in salt and so should be used sensibly.
8. Always buy low salt versions of things like crisps and tortilla chips (but check that they are vegan first)