Salt is part of our everyday diet. Sodium, one of its main components, is essential for normal fluid balance, nerve function and muscle function.
But most people do not need more sodium. The greater concern is getting too much.
How much salt is too much?
The World Health Organization recommends that adults consume less than 2,000 mg of sodium per day.
That is equivalent to less than 5 g of salt per day.
Importantly, 5 g is an upper limit, not a daily target.
It includes all the salt already present in food as well as anything added during cooking or at the table.
Why does too much salt matter?
Excess sodium can increase blood pressure.
Over time, high blood pressure places additional stress on the blood vessels, heart, brain and kidneys and increases the risk of cardiovascular disease and stroke.
Randomized clinical trials provide strong evidence that reducing sodium intake lowers blood pressure. The effect tends to be greater in people with hypertension and with increasing age.
For healthy aging, the important principle is therefore clear: avoid persistent excess sodium intake.
Where does all that salt come from?
It is easy to think mainly about the salt shaker.
But you can eat very little added salt at home and still consume substantial amounts of sodium.
Common sources include bread, cheese, processed meats, ready meals, sauces, stock cubes, salty snacks and restaurant foods.
Some traditional foods can also be high in sodium, including pickled foods, salted fish, miso and soy sauce.
Checking food labels can therefore tell you much more about your sodium intake than simply counting how often you use the salt shaker.
Would eating much less be even healthier?
Lowering excessive sodium intake is beneficial, but that does not mean everyone should aim for an extremely low-salt diet.
For example, 1 g of salt contains only about 400 mg of sodium. Current evidence does not establish 1 g of salt per day as a healthier target for the general adult population.
Long-term randomized trials have not demonstrated that such very low salt intake provides additional protection against heart attack, stroke or premature death in otherwise healthy adults.
The evidence therefore supports reducing excess, rather than trying to eliminate salt completely.
What can you do?
Start with the largest sources of sodium in your diet.
Choose less heavily salted foods. Compare labels. Limit processed meats, salty convenience foods and heavily salted sauces.
At the same time, build meals around vegetables, fruits, legumes, nuts and other potassium-rich foods. Potassium is also important for healthy blood-pressure regulation.
You do not need a salt-free diet.
The goal is a nutritious dietary pattern without persistent excess sodium.
