Salt is essential for life.
Sodium — one of the main components of salt — helps regulate fluid balance, nerve signals and muscle function.
The problem is not sodium itself.
The problem is regularly consuming more than the body needs.
Salt and sodium are not the same thing
Food labels often list sodium, while dietary recommendations may refer to salt.
They are related, but they are not interchangeable.
WHO recommends that adults consume less than 2,000 mg of sodium per day, equivalent to less than 5 g of salt — approximately one teaspoon in total from all foods eaten during the day.
That includes salt already present in food, not just what you add at the table.
Why does too much sodium matter?
When sodium intake is consistently high, the body retains more water to maintain sodium balance.
This can increase blood volume and contribute to higher blood pressure.
Over many years, elevated blood pressure places additional stress on the arteries, heart, brain and kidneys. It is one of the major modifiable risk factors for cardiovascular disease and stroke.
Clinical trials consistently show that reducing sodium intake lowers blood pressure. The effect is particularly relevant in people with hypertension and tends to become more pronounced with increasing age.
Where does most salt come from?
The salt shaker is only part of the story.
Depending on the diet, substantial amounts of sodium can come from bread, cheese, processed meats, ready meals, sauces, stock cubes, salty snacks and restaurant food.
Some foods do not even taste particularly salty but can contribute significant sodium when eaten frequently.
Traditional diets can have the same problem.
The Japanese diet, for example, contains many nutritious foods but can also contain substantial sodium from miso, soy-based seasonings, pickled foods and salted seafood.
This is why a healthy dietary pattern should be evaluated as a whole rather than assuming that every traditional food is automatically beneficial.
What about potassium?
Sodium is only one side of the equation.
Potassium helps regulate blood pressure and counterbalances some of the physiological effects of sodium.
Vegetables, fruits, legumes and many other plant foods naturally provide potassium.
A diet built around these foods therefore works in two directions: it can reduce dependence on heavily salted processed foods while increasing potassium intake.
This does not mean that potassium simply “cancels out” a high-sodium diet. Reducing excessive sodium remains important.
Should everyone simply eat as little salt as possible?
No.
The goal is not zero sodium. Sodium is an essential nutrient.
For most adults, the practical objective is to avoid habitual excess and move toward recommended intake levels.
Individual requirements can also differ. People with certain kidney or heart conditions, electrolyte disorders, or medications affecting sodium or potassium balance may require individualized medical advice.
Lower-sodium salts containing potassium can help some adults reduce sodium intake, but they are not appropriate for everyone, particularly people whose kidneys cannot safely eliminate excess potassium.
How can you reduce salt without losing flavor?
Start with the foods that contribute the most sodium rather than simply removing the salt shaker.
Choose less heavily processed foods more often. Compare food labels. Reduce salty sauces, processed meats and highly salted convenience foods.
Then build flavor with herbs, spices, garlic, ginger, lemon, vinegar and other aromatic ingredients.
Taste also adapts. Foods that initially seem less salty can become normal after sodium intake is gradually reduced.
