- More than 5 grams of salt (or 2 grams of sodium) is very high one day, it is said who and top medical bodies are. Most people consume almost double, taking severe heart and stroke risk.
- In short
- Medical Maths: What do guidelines say?
- So, what is the risk?
- But wait, can very little salt be harmful?
- Where is the salt hidden in your diet?
- Deaths caused by high salt intake: what global data shows
- Main data on deaths caused by high salt intake:
- How to know that you are receiving the right amount?
- Should you use Himalayan pink salt or sea salt?
- Balance is the best policy
How much salt is too much? What science says
More than 5 grams of salt (or 2 grams of sodium) is very high one day, it is said who and top medical bodies are. Most people consume almost double, taking severe heart and stroke risk.
In short
- One teaspoon recommends about more than 5 grams of salt per day
- High salt intake causes 1.8 to 2 million deaths every year
- Consumption of both high and very low salt can increase heart risk
Salt is a head in the kitchen worldwide. It enhances taste, preserves food, and is essential for human life. But it can wreak havoc on our health very much. For decades, health experts have warned us: cut on salt! But how much is too much? And is there any such thing? We squeeze through data to answer misleading simple questions: How much salt is correct?
Medical Maths: What do guidelines say?
The World Health Organization (WHO) recommends that adults consume less than 5 grams of salt per day – it is about 2 grams of sodium (salt is about 40% sodium and 60% chloride). The American Heart Association (AHA) moves forward, recommending more than 1,500 mg of sodium daily, especially for people with high blood pressure.
But here is the problem: Most people around the world consume more and more.
- Consumption of global average salt: 9-12 grams per day (almost double WHO border)
- India’s average: ~ 10.9 grams per day, India according to high blood pressure management initiative
- Average of China: 11-12 grams per day
- USA: ~ 3,400 mg sodium per day (~ 8.5 grams of salt)
So, what is the risk?
High salt is associated with intake:
- High blood pressure (high blood pressure)
- Heart disease and stroke
- Kidney disease
- stomach cancer
- Osteoporosis (excessive sodium increases calcium emission)
A 2021 study published in the New England Journal of Medicine found that reduced sodium to 1 gram per day can lead to 9 million heart deaths worldwide by 2030.
But wait, can very little salt be harmful?
Some researchers argue that extremely low sodium intake may have adverse effects such as insulin resistance, high cholesterol and even existing heart conditions. A 2016 review published in the Lancet found that both too much and very little sodium intake were associated with heart risk, making U-shaped curve. Sweet place? About 3-5 grams of salt (1.2-2 grams of sodium) per day.
This led to a global debate: Are we being asked to eat very little salt? Some scientific restraints suggest restraint, especially for healthy individuals without high blood pressure.
Where is the salt hidden in your diet?
In India, 75% of salt intake comes from home-cope food, unlike the West where it is mainly from processed foods.
Hidden salt sources include:
- Pickle, Papads, Chutney
- Ready-to-Eat Snacks and Packaged Foods
- Bread and biscuits
- Restaurant meal
- Salty butter and cheese
Even healthy-smiling foods such as Idi-Sambar or Dal-Rice can cross border if salt is generous.
Deaths caused by high salt intake: what global data shows
Excessive salt consumption is a major diet risk for premature death and disability worldwide. The Global Burden of Disease (GBD) studies – the most comprehensive international health data project – has exposed constant high sodium intake as the top cause of heart -related mortality.
Main data on deaths caused by high salt intake:
According to a GBD 2019 study published in the Lancet, more than 1.89 million deaths globally were attributed to additional sodium intake in 2019.
These deaths were mainly:
- Shock
- Ischaemic heart disease
- high blood pressure
- In 2019, high sodium intake was ranked as the seventh leading diet risk factor to contribute to deaths worldwide.
The same GBD study reported that more than 45 million years of healthy life (dalys: disability-reconciled life) were lost due to more sodium consumption.
India-specific estimate:
India state-level disease burden study (ICMR, PHFI, IHME 2017) estimated that:
- More than 150,000 deaths in India can be attributed to high sodium intake annually due to its role in high blood pressure and heart disease.
- A 2021 report by Sankalp to save life states that reduced the average salt intake of 30% in India to prevent 400,000 deaths by 2030.
How to know that you are receiving the right amount?
Here is a simple rule: Stick with less than 1 teaspoon (5 grams) of salt a day
- How much salt you add while cooking
- Use lemon juice, herbs and spices to promote taste
- Processed and cut back on restaurant meals
- Choose low-modal packed foods when available
- Be cautious with spices (ketchup, soy sauce, chutney)
Should you use Himalayan pink salt or sea salt?
Regardless of health hello, pink salt, sea salt, rock salt, or black salt contains sodium material similar to regular table salt. Some may include trace minerals, but not sufficiently important to offset overuse.
Balance is the best policy
Salt is necessary – but it is all about the right amount. Most people consume too much today, often without knowing it. Moderation, especially for people with risk of high blood pressure, is important. For healthy individuals, a target of less than 5 grams of salt a day is a safe and evidence -backed target. But serious restrictions may not be necessary unless the doctor is advised.
With most things in health, do not restrict it, balance it.