How much salt is too much? What science says

India Today

08-07-2025

Salt is a staple in kitchens across the world. It enhances flavour, preserves food, and is essential to human life. But too much of it can silently wreak havoc on our health. For decades, health experts have warned us: Cut down on salt! But how much is too much? And is there such a thing as too little? We sift through the data to answer the deceptively simple question: How much salt is just right?advertisementTHE MEDICAL MATHS: WHAT DO GUIDELINES SAY?The World Health Organisation (WHO) recommends that adults consume less than 5 grams of salt per day - that's about 2 grams of sodium (salt is about 40% sodium and 60% chloride). The American Heart Association (AHA) goes further, recommending no more than 1,500 mg of sodium daily, especially for people with high blood pressure.But here's the problem: most people around the world consume way more.Global average salt intake: 9–12 grams per day (almost double the WHO limit)India's average: ~10.9 grams per day, according to the India Hypertension Management InitiativeChina's average: 11–12 grams per dayUSA: ~3,400 mg sodium per day (~8.5 grams of salt)SO, WHAT'S THE RISK?
High salt intake has been linked to:High blood pressure (hypertension)Heart disease and strokeKidney diseaseStomach cancerOsteoporosis (excessive sodium increases calcium excretion)A 2021 study published in the New England Journal of Medicine found that reducing sodium by even 1 gram per day could prevent 9 million cardiovascular deaths worldwide by 2030.BUT WAIT, CAN TOO LITTLE SALT BE HARMFUL?Some researchers argue that extremely low sodium intake can also have adverse effects like insulin resistance, elevated cholesterol, and even higher mortality in people with existing heart conditions. A 2016 review published in The Lancet found that both very high and very low sodium intake were linked to cardiovascular risk, forming a U-shaped curve. The sweet spot? Around 3-5 grams of salt per day (1.2-2 grams of sodium).This sparked a global debate: Are we being told to eat too little salt? Some scientists suggest moderation over restriction, especially for healthy individuals without hypertension.WHERE IS SALT HIDING IN YOUR DIET?In India, 75% of salt intake comes from home-cooked meals, unlike in the West where it's mainly from processed foods.Hidden salt sources include:Pickles, papads, chutneysReady-to-eat snacks and packaged foodsBreads and biscuitsRestaurant mealsSalted butter and cheeseEven healthy-seeming foods like idi-sambar or dal-rice can cross the limit if salt is added generously.DEATHS DUE TO HIGH SALT INTAKE: WHAT THE GLOBAL DATA SHOWS
Excessive salt consumption is a leading dietary risk for premature death and disability worldwide. The Global Burden of Disease (GBD) study - the most comprehensive international health data project - has consistently highlighted high sodium intake as a top cause of cardiovascular-related mortality.KEY DATA ON DEATHS DUE TO HIGH SALT INTAKE:According to the GBD 2019 study published in The Lancet,over 1.89 million deaths globally in 2019 were attributed to excess sodium intake.These deaths were primarily from:StrokeIschaemic heart diseaseHypertensive heart diseaseHigh sodium intake ranked as the seventh leading dietary risk factor contributing to deaths worldwide in 2019.The same GBD study reported that over 45 million years of healthy life (DALYs: Disability-Adjusted Life Years) were lost due to excess sodium consumption.India-Specific Estimate:The India State-Level Disease Burden Study (ICMR, PHFI, IHME 2017) estimated that:advertisementMore than 150,000 deaths annually in India could be attributed to high sodium intake, due to its role in hypertension and heart disease.A 2021 report by Resolve to Save Lives noted that lowering average salt intake in India by 30% could prevent 400,000 deaths by 2030.HOW TO KNOW YOU'RE GETTING THE RIGHT AMOUNT?Here's a simple rule: Stick to less than 1 teaspoon (5 grams) of salt a dayMeasure how much salt you add when cookingUse lemon juice, herbs, and spices to boost flavourCut back on processed and restaurant foodChoose low-sodium packaged foods when availableBe cautious with condiments (ketchup, soy sauce, chutneys)SHOULD YOU USE HIMALAYAN PINK SALT OR SEA SALT?
Despite health halos, pink salt, sea salt, rock salt, or black salt contain almost the same sodium content as regular table salt. Some may contain trace minerals, but not in amounts significant enough to offset overuse. BALANCE IS THE BEST POLICYSalt is essential - but it's all about the right amount. Most people today consume too much, often without knowing it. Moderation, especially for people with or at risk of high blood pressure, is crucial. For healthy individuals, aiming for under 5 grams of salt a day is a safe and evidence-backed target. But severe restriction might not be necessary unless advised by a doctor.advertisementAs with most things in health, don't ban it, balance it.- Ends