How Much Salt Should We Consume? The Effects of Excessive Salt Intake
According to the World Health Organization (WHO), people worldwide tend to consume too much salt. Globally, the average intake is estimated at 4,310 milligrams (mg) of sodium per day, equivalent to 10.78 grams of salt per day, more than double the recommended amount of less than 2,000 mg of sodium per day, or 5 grams of salt (approximately one teaspoon per day).
In the long term, a diet high in salt is associated with health risks, the most well-known being increased blood pressure, a “silent” condition that in turn raises the risk of cardiovascular disease. Excessive salt intake can also be a risk factor for gastric cancer, osteoporosis, kidney disease, and possibly Ménière’s disease.
It is estimated that each year, 1.89 million deaths are associated with excessive sodium consumption. Reducing sodium intake is one of the most effective measures for improving health and reducing the burden and costs of noncommunicable diseases in healthcare systems worldwide.
Contents
Table Salt vs. Sodium on Food Labels
How Much Salt Should We Consume?
How Can We Reduce Salt Intake?
Concerns About Excessive Salt and Ultra-Processed Foods
Table Salt vs. Sodium on Food Labels
Table salt, from a chemical perspective, is called sodium chloride (NaCl) and is composed of approximately 40 percent sodium and 60 percent chloride.
Sodium (Na) is a chemical element belonging to the alkali metals group and is essential for the proper functioning of the human body. The body needs this mineral in small amounts; excessive intake can lead to health problems such as high blood pressure.
Chloride (Cl) is a chemical element belonging to the halogen group and is also important for the body due to its role in maintaining electrolyte balance and supporting digestion.
At present, the overproduction and overconsumption of foods and beverages with poor nutritional profiles, mainly industrially manufactured foods extremely high in sodium, represent a major public health problem.
Salt:
Enhances the flavor of foods, making them tastier
Brings out sweetness in certain foods
Can balance bitter or sour tastes
Stimulates taste receptors on the tongue, creating a pleasant sensation and enhancing food flavor
These are some of the reasons why salt is widely and generously used in the food industry across a broad range of products, such as:
Processed meats
Ultra-processed foods
Fast food
Instant soups
Salty snacks
All of these contribute significantly to daily sodium intake, often without people being aware of it.
For example, a 100-gram serving of chips containing 1.10 grams of sodium (1,100 mg sodium) is equivalent to 2.75 grams of salt, which represents 55 percent of the recommended daily intake of 5 grams of salt.
Specialists also warn that people sometimes equate sodium with salt, which is completely incorrect. One gram of sodium is not equivalent to one gram of salt; it is equivalent to approximately 2.5 grams of salt. Learning how to read food labels is the first step toward making healthier food choices.
How Much Salt Should We Consume?
If there is no special diet prescribed by a doctor, for the general adult population the WHO recommends a sodium intake of less than 2,000 mg per day, equivalent to less than 5 grams of salt per day, roughly one teaspoon.
For children aged 2 to 15 years, the WHO recommends adjusting the adult dose downward according to their energy requirements. This recommendation does not apply during exclusive breastfeeding (0 to 6 months) or during complementary feeding with continued breastfeeding (6 to 24 months).
All salt consumed should be iodized, enriched with iodine, which is essential for healthy brain development in the fetus and young child and for optimizing mental function in general.
According to the American Heart Association, sodium intake recommendations are:
No more than 2,300 mg per day (equivalent to 5.75 grams of salt)
Ideally 1,500 mg per day for adults (equivalent to 3.75 grams of salt)
According to the same organization, 70 percent of sodium intake comes from packaged and prepared foods and meals eaten in restaurants, not from salt added at the table.
How Can We Reduce Salt Intake?
Some tips for reducing salt consumption:
Choose mostly fresh foods, vegetables, fruits, and minimally processed products instead of ultra-processed foods
Cook with less salt or even without adding salt
Remove the salt shaker from the table to avoid the automatic habit of adding salt to food
Use herbs and spices instead of salt to flavor meals
Replace regular salt with low-sodium alternatives enriched with potassium
Reduce consumption of commercial sauces and processed seasonings
Avoid instant products
Choose foods with lower sodium content and check product labels before purchasing
Regarding sodium labeling on food products:
More than 1.5 grams of salt per 100 grams, or 0.6 grams of sodium, indicates a high-salt product
Less than 0.3 grams of salt per 100 grams, or 0.1 grams of sodium, indicates a low-salt product
Concerns About Excessive Salt and Ultra-Processed Foods
Against the backdrop of increased global food production, there has also been a rise in ultra-processed products. Low production costs, advertising, technology that allows long-term food preservation, flavors and additives that enhance taste and make products more appealing are just some of the factors that have led to an abundance of ultra-processed foods. These foods are low in nutrients but high in salt, sugar, and unhealthy fats, and they are consumed on a massive scale.
In this context, studies and research have explored and continue to explore the influence of diet on digestive health, hormonal secretion, and even the human brain.
Excessive consumption of salt and ultra-processed foods is associated with a series of health problems that significantly impact quality of life:
High blood pressure
Increased risk of cardiovascular disease, stroke, and other heart conditions
Kidney disease, as excessive salt intake can overburden the kidneys
Osteoporosis, since salt can increase calcium loss, leading to weakened bones
Obesity, as ultra-processed foods are often high in calories, saturated fats, and added sugars
Type 2 diabetes, with excessive intake of ultra-processed foods increasing risk
Certain types of cancer and various other health problems, including digestive issues, headaches, and water retention
More and more specialists encourage us to be mindful of what we eat and to make informed dietary decisions, both for ourselves and for our children.
When it comes to salt consumption, it is important to remember that although essential in moderate amounts, salt becomes a silent enemy of health when consumed in excess. Being aware of the amount of salt in the foods we eat and adopting balanced dietary choices are crucial steps in protecting our health and that of future generations.
