Salt and Blood Pressure: How Much Is Too Much, and Where Hidden Salt Lives in Your Kitchen
The WHO says adults should eat less than 5 grams of salt a day, about one teaspoon. Globally, people eat more than double that. Here is how to cut down without making food bland.
Salt makes food taste better. But in most households, we eat much more of it than we need, and we often do not notice. Over the years, too much salt can quietly push up blood pressure, which is a major risk for heart disease and stroke.
Quick answer
- The World Health Organization (WHO) says adults should eat less than 5 grams of salt a day, about one teaspoon.
- The WHO says the average adult in the world ate about 11 grams a day in 2021, more than double that.
- Too much salt mainly raises blood pressure, which raises the risk of heart attack and stroke.
- Most of the salt we eat comes from packaged and prepared food, not only from the saltshaker.
What does salt do to your body?
Salt is made of sodium and chloride. The sodium part matters for health. The WHO says that eating too much sodium mainly raises blood pressure, and high blood pressure raises the risk of cardiovascular disease. The WHO estimates that about 1.7 million deaths a year were linked to eating too much sodium in 2023.
The NHS says the same: more salt can raise blood pressure, and high blood pressure raises the risk of heart attacks and strokes. The only way to know your own blood pressure is to have it checked, which is easy at a clinic or pharmacy.
How much is too much?
- WHO: under 5 grams of salt a day for adults, which is about 2,000 milligrams of sodium. For children aged 2 to 15, the limit is lower and based on how much energy they need.
- NHS (UK): a maximum of 6 grams a day for adults and children aged 11 and over. For younger children, it is lower: 5 grams for ages 7 to 10, 3 grams for ages 4 to 6, and 2 grams for ages 1 to 3. Babies under one need less than 1 gram.
The two limits differ a little because they come from different agencies. Both point the same way: most of us eat too much.
Where does hidden salt come from?
The NHS says about three-quarters of the salt we eat comes from packaged and everyday foods such as bread, breakfast cereals, meat products and ready meals. The WHO also lists processed foods like breads, processed meats and snacks, and condiments like soy sauce and fish sauce. It names sodium glutamate, a food additive, too.
In many Indian kitchens, the usual suspects include pickles, papad, namkeen and chips, instant noodles, ready-made masala mixes, ketchup and sauces, and packaged snacks. The NHS advises eating salty foods like pickles less often or in small amounts.
Eight easy ways to cut down
- Taste before you salt. The NHS suggests tasting your food before adding salt.
- Take the saltshaker off the table. Both the NHS and the WHO suggest this. It is one of the simplest changes.
- Use flavour from other things. The NHS suggests herbs, spices, black pepper, garlic, chilli and lemon juice. Indian cooking has plenty of these to work with.
- Cook with fresh food. The WHO says to eat mostly fresh, minimally processed foods.
- Limit sauces and instant products. The WHO says to limit commercial sauces, dressings, instant products and processed foods. Choose lower-salt versions when you can.
- Read labels. The NHS says to compare the salt content on packs and pick the lower option. Our guides to hidden sugar and healthy tiffins show how to read labels.
- Rinse tinned foods. The NHS says to buy tinned vegetables, pulses or fish in water, not brine.
- Snack smart. Pick unsalted nuts, fruit or vegetable sticks instead of namkeen.
Cut down slowly. Many people find that their taste adjusts over time, and food they once found normal starts to taste salty.
What about salt substitutes?
The WHO says that if you use table salt, lower-sodium salt substitutes that contain potassium may help. But these can be unsafe for people with kidney disease or those who take some blood pressure medicines. Do not switch without asking your doctor.
Potassium and a balanced diet
The WHO also says that getting enough potassium, from fruit, vegetables and pulses, may be beneficial. Eating plenty of vegetables, fruit and dal also helps the fibre in your diet. See our guide to fibre and gut health.
Who needs extra care?
If you have high blood pressure, heart disease, kidney disease or are on medicines, follow your doctor's advice on salt. The NHS also says to check with your doctor before changing any medicine, because some dissolvable tablets contain a lot of salt.
This article is general information, not medical advice.
Related reading
Sources
This article draws on the following reporting. Dates are when each source was originally published.
- World Health Organization: Salt reduction: fact sheet
- NHS: Salt: the facts
- World Health Organization: Healthy diet: fact sheet
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