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Feeling the urge to glug a glass of water shortly after you’ve munched a packet of crisps, bowl of popcorn or handful of peanuts, is a clear sign your snack was on salty side – and that’s not necessarily a bad thing. “Salt is a necessary requirement to eat – and not for flavour,” says Pippa Hill, nutritionist and founder of The Weight Loss Guru. Table salt, aka sodium chloride, contains around 40% sodium, an essential nutrient. “Eaten in a small quantity, sodium helps the conduction of nerve impulses, muscle contraction and relaxation, and helps maintain the balance of water and minerals,” she continues. “A lack of salt can lead to muscle cramps, nausea, fatigue and light-headedness.” However, consuming more than the 6g a day recommended by the NHS for adults – equating to around one teaspoon – can be detrimental for your health. “A high salt intake disrupts the natural sodium balance in the body,” says Olivia Burley, registered associate nutritionist who is currently working on the NHS Diabetes Prevention Programme. This can result in high blood pressure, she explains: “Hypertension is a condition where blood pressure remains elevated over time, which can increase the risk of heart and circulatory diseases.” Unless you keep a very close eye on food labels, it’s not always obvious how much salt you’re eating in a day. “Examples of foods high in salt can be canned fish or poultry, frozen foods such as breaded meats, salted nuts, canned beans, cured meats, soup and sandwiches,” says Hill. And just because you’ve drunk enough water to quench your thirst doesn’t mean you’re negating the effects of too much salt, which is why it’s important to be aware of other health indicators. “If you are experiencing any or all these symptoms, it is always best to seek medical advice,” Burley advises. 1. Headaches The dehydration caused by excess salt intake can lead to severe headaches. “These headaches tend to be more painful than a mild one, giving a throbbing sensation as the blood vessels are being expanded,” Hill says. “They tend to come on between an hour or two after you’ve eaten, as sodium levels rise through the body.” They may come on quicker if you have high blood pressure or suffer from chronic headaches in general, but can often be solved by rehydrating. “As your water levels are imbalanced, by drinking more water you’re able to minimise and get rid of the headache.” 2. Swollen feet and hands Also known as edema, swelling of the fingers, ankles or feet can be a delayed reaction to a spike of sodium. “When too much salt is consumed, the body retains the extra sodium and increases the fluid outside of the cells, Burley explains. “This causes the kidneys to have reduced function, remove less water and therefore increase blood pressure.” Swelling may occur more when sitting down for too long or on long journeys. “This isn’t an instant response after eating, but if in the next 24 hours of having eaten salty foods you notice swelling in these areas, it could be a link,” Hill says. “It’s best to seek medical advice if this is an ongoing occurrence, as it could be a sign of a more serious health concern.” 3. High blood pressure “Salt is the largest cause of high blood pressure,” Hill warns. “Within just 30 minutes, eating excess salt will have a bodily reaction to the blood vessels.” Also called hypertension, if left untreated it can increase your risk of serious problems such as heart attacks and strokes. Hills says: “If after eating a salty diet, your symptoms include blurred vision, chest pain such as a tight feeling, palpitations, shortness of breath or sudden nosebleeds, it could mean you have a raised blood pressure.” Burley adds: “Hypertension can often have no symptoms and the only way to know your blood pressure is to get it monitored using a machine.” 4. Frequent urination “Excessive thirst is a common response to eating salty foods and naturally leads to an increase in fluid consumption, causing excessive urination,” Burley says. By sending the signal that you need to guzzle lots of liquid, the body aims to remove the excess salt build-up. “Although drinking more fluids in response to an increase in salt is one of the main reasons for urine production, it could be a symptom of other conditions like polyuria, therefore medical checks are best.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Am I just tired or is it ME? Dr Alex George: Five months of sobriety has made a ‘huge difference’ Everything you need to know about Sophie, the new Duchess of Edinburgh

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This is one of those brilliant I-can’t-believe-it-was-so-quick dishes that comes together in under an hour,” says chef and Great British Menu host Andi Oliver. “The fragrant broth is packed with succulent prawns.” Aromatic shrimp curry Serves: 4 Ingredients: 450g king prawns, peeled and deveined For the green seasoning marinade: 2 jalapeños, or other chillies of your choice, finely chopped 2 tbsp chopped chives 1 tbsp green seasoning (see below) Pinch each of salt and freshly ground black pepper For the curry sauce: 1 tbsp rapeseed oil 2 onions, very thinly sliced 2 garlic cloves, grated 1 red chilli, chopped 2 tsp ground cumin 2 tsp ground coriander 2 tsp ground turmeric 2 tbsp Caribbean curry powder 1 tsp ground cinnamon 1 tbsp tamarind chutney (see below) 1 tomato, finely chopped 1 x 400ml can of coconut milk Chopped coriander and/or fresh chilli, to serve For the green seasoning: 2 sprigs of thyme 10g fresh bay leaves 1 small bunch of flat-leaf parsley 1 small bunch of coriander 4 spring onions 10 garlic cloves, peeled 1 green chilli or 1 Scotch bonnet, depending on how much heat you like 6 little Caribbean seasoning peppers (about 20g), or a mix of red, yellow, and/or green mini sweet peppers ½ white onion 400ml cold pressed rapeseed oil or any neutral oil Salt and freshly ground black pepper For the tamarind chutney: 4 tbsp tamarind paste 2 tbsp sugar (demerara or dark soft brown sugar work best) 2 tsp coriander seeds 2 tsp ground allspice 2 tbsp green seasoning Airtight jar or container Method: 1. To make the green seasoning, add all the ingredients to a food processor and season to taste with salt and pepper. Whizz to the consistency of a salsa verde and keep in an airtight jar in the fridge for up to two to three weeks. 2. To make the tamarind chutney, put all the ingredients into a small saucepan with 80 millilitres of water. Set over a medium–low heat and warm through, stirring now and again, until everything is melted and combined. Leave to cool, then transfer to a sealed jar or container and store in the fridge to use as needed. The chutney should keep well for three to four weeks. 2. Put the prawns in a medium bowl and add all the marinade ingredients. Mix well and rub the marinade into the prawns with your hands so that all the prawns are well coated. Refrigerate and leave to marinate for about 20 minutes. 3. Meanwhile, to make the curry sauce, get a medium, high sided frying pan over a low–medium heat and pour in the oil. When the oil is hot, add the onions and cook down for 10–15 minutes until soft and fragrant. Add the garlic and chilli and cook for a further three minutes. 4. Add the cumin, coriander, turmeric, curry powder, and cinnamon to the pan and cook, stirring, for one minute. Add the tamarind chutney, chopped tomato, coconut milk and 350 millilitres of water. Bring to a steady simmer for five minutes. 5. Heat a griddle pan or a heavy-based frying pan until red hot, then chuck on the marinated prawns, cooking on each side for around two minutes until nicely charred all over. Transfer the prawns to the curry sauce and simmer for around four minutes to bring it all together. Finish the curry with a sprinkling of some freshly chopped coriander and/or chillies. Serve with roti or plain or coconut rice. Recipe from ‘The Pepperpot Diaries: Stories From My Caribbean Table’ by Andi Oliver (published by DK, £27; photography by Robert Billington). Read More What is coronation chicken? The story of the royal recipe and how to make it Easy coronation chicken pie recipe chosen by Mary Berry Andi Oliver on turning 60 and channeling her anger into power Andi Oliver: Earl Grey tea bags are a gamechanger for barbecue chicken Caribbean-inspired coconut and lime cheesecake Three one-pot recipes for washing up hater

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