Most people know that eating too much salt is not good for their health. But how much is too much? And does the salt you add at the table really make the biggest difference?
According to the World Health Organization (WHO), adults should consume less than 5 grams of salt per day. That is slightly less than one level teaspoon.
Importantly, this includes all the salt you eat throughout the day, not just the amount you add when cooking.
What Is the Difference Between Salt and Sodium?
Salt contains sodium, a mineral your body needs for normal nerve and muscle function and fluid balance.
However, excess sodium can raise blood pressure, increasing the risk of heart disease and stroke.
WHO recommends that adults consume:
* Less than 5 grams of salt per day. * Less than 2,000 milligrams of sodium per day.
These are equivalent limits, not two separate allowances.
Where Does Most of Our Salt Come From?
Surprisingly, much of the salt we eat may already be present in everyday foods.
Common sources include bread, cheese, processed meats, ready meals, instant soups, salty snacks, sauces and stock cubes.
Even foods that do not taste particularly salty can contribute substantially when eaten regularly.
For example, a meal containing bread, cheese, ham and a packaged sauce may provide a significant amount of salt before you add any yourself.
Is Sea Salt or Himalayan Salt Healthier?
Sea salt, Himalayan pink salt and ordinary table salt are all primarily sodium chloride.
Although some specialty salts contain trace minerals, the amounts generally do not provide a meaningful nutritional advantage.
For blood pressure and cardiovascular health, the important factor is how much sodium you consume, not the colour or price of the salt.
If you use salt, iodized salt can help support adequate iodine intake.
Can You Reduce Salt Without Losing Flavour?
Yes. Reducing salt does not mean eating bland food.
Try using garlic, herbs, pepper, paprika, lemon juice or vinegar to add flavour.
Choose lower-salt versions of frequently eaten foods and gradually reduce the amount of salt added during cooking.
Your taste preferences can adapt over time, making less salty foods more enjoyable.
Are Low-Sodium Salt Substitutes a Good Idea?
Some lower-sodium salts replace part of the sodium chloride with potassium chloride.
WHO issued a conditional recommendation in 2025 supporting these substitutes for appropriate adults who use table salt. They may help lower blood pressure and cardiovascular risk.
However, they are not suitable for everyone.
People with impaired kidney function or conditions and medications that increase the risk of high blood potassium should not use potassium-containing salt substitutes without medical assessment. The WHO recommendation also excludes pregnant women and children.
Reducing overall salt intake remains the priority.
How Can You Read Salt on Food Labels?
In the European Union, packaged foods usually list salt per 100 grams or 100 millilitres.
This makes it easier to compare similar products.
For example, a product containing 1.5 grams of salt per 100 grams provides 3 grams of salt if you eat 200 grams of it.
That would already account for more than half of the WHO daily limit.
Checking the foods you eat most frequently can be more useful than focusing only on occasional salty treats.
Why Does Salt Matter for Healthy Aging?
High blood pressure is a major modifiable risk factor for cardiovascular disease and stroke.
Reducing excessive sodium intake can help lower blood pressure and support long-term cardiovascular health.
For healthy aging, preventing cardiovascular disease and maintaining vascular health are important priorities.
However, salt reduction is not a proven method of directly slowing biological aging. Its benefits are primarily related to blood pressure control and disease prevention.
People with specific medical conditions, substantial fluid losses or individualized sodium requirements may need tailored advice.
Based on Research
World Health Organization. Healthy diet. January 2026. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
World Health Organization. Use of lower-sodium salt substitutes: WHO guideline. January 2025. https://www.who.int/publications/i/item/9789240105591
