Too much salt in food could harm your body—here's what you should know

If I had to choose one food I couldn't without, salt would be at the top of my list. This ingredient has the remarkable ability to transform even the blandest of foods. Composed of chlorine and sodium, salt has been integral to human history since as early as the Neolithic period when it was used to preserve food. The salt we use every day in cooking not only enhances the flavour of our dishes but is also an essential nutrient. It is necessary for several vital physiological processes, including maintaining fluid balance in cells, transmitting nerve impulses, and enabling muscle contraction. However, consuming too much of it can lead to negative health consequences, which is easy to do given the abundance of sodium in many foods. But how much salt is too much?

How much salt should we take in per day?

According to the World Health Organization, we should consume less than 5 grams of salt per day, roughly equivalent to a teaspoon and about 2 grams of sodium. However, many of us exceed this limit. Preliminary results from the Minisal-Gircsi project, as reported by the Istituto Superiore di Sanità, show that the average daily salt consumption in the Italian adult population is 10.9 grams for men and 8.6 grams for women. This issue is not confined to Italy; excessive sodium consumption is a global problem. In the United States, 90% of men and 77% of women consume more than the recommended 2,300 milligrams of sodium per day. Worldwide, the average daily salt consumption among adults is 10.8 grams, more than double the amount recommended by the WHO.

What happens if I eat too much salt?

Consuming too much sodium leads to fluid retention in our bodies and increases the risk of high blood pressure, which can result in heart attacks and strokes. Excess sodium intake can also trigger cardiovascular and kidney diseases and raise the risk of osteoporosis and obesity. Recognizing this, the World Health Organization's Global Plan of Action for the Prevention of Noncommunicable Diseases aims to reduce salt consumption by 30 per cent by 2025. Many of us need to cut down on dietary salt. But how can we achieve this? How can we identify foods high in sodium? We consulted Karen Cummings-Palmer, a nutritionist and integrative health coach who develops wellness programs for private and corporate clients worldwide, to find out.

What are the symptoms of excessive salt consumption?

"In the short term, excessive salt consumption can increase bloating and cause increased blood pressure and dehydration, which in turn causes headaches. The long-term negative effects can be very serious, contributing to the onset of heart and kidney disease, as well as cancer and stroke."

How can we reduce salt consumption?

"Salt was originally used to preserve foods and today is often overused to compensate for bland flavours in processed foods. The first step to reduce excessive salt intake is to opt for fresh, unprocessed foods whenever possible. An effective strategy to enhance food flavour without relying heavily on salt is to season with herbs and spices that serve as salt substitutes," explains Cummings-Palmer. She suggests options such as sumac, rosemary, thyme, cinnamon, turmeric, and coriander, all of which not only add flavour but also boost the nutritional value. "In Mediterranean cuisine, we are fortunate to have a rich array of herbs, both fresh and dried. From basil and oregano to parsley, marjoram, sage, and mint, the choices are abundant," she adds.

How can we know if a food has too much salt by reading the label?

"Reading labels well is a good practice. More ingredients indicate, in many cases, that the food is more processed, which means it is less healthy. So, as a practice, you should pick foods with a short ingredient list. As for salt, as a general rule, we should avoid all foods that contain more than 1 g of salt per 100 grams of food."

Are some types of salt better than others?

"Although the general guideline emphasises reducing salt intake, salt remains crucial for our health. High-quality salt contains essential minerals like magnesium, potassium, and calcium. Interestingly, cravings for salt can sometimes indicate a potassium deficiency, making moderate salt consumption beneficial. Moreover, good salt offers anti-inflammatory and detoxifying properties and includes up to 84 trace minerals that support bodily functions. For example, Celtic sea salt, known for its grey appearance, is notably rich in magnesium, while pink Himalayan salt is prized for its iron content. In contrast, common table salt lacks these health-enhancing minerals and primarily consists of chloride and sodium," concludes the nutritionist.

Which foods contain the most salt and should be consumed sparingly?

"Many foods are preserved in salt, such as certain types of fish like cod, canned sardines, and anchovies. Additionally, sausages, cold cuts like bacon, frankfurters, ham, and aged cheeses are often high in sodium. Pre-cooked, pre-packaged, and frozen pasta dishes such as pizza or lasagna, as well as ready-made packaged meat and fish dishes, can also be sources of excess sodium. Ready-made sauces and some canned legumes may contain significant amounts of sodium as well. Surprisingly, some foods perceived as 'healthy' can also be high in sodium, such as salted and roasted nuts and hazelnuts, and soy sauce, which packs one gram of sodium per tablespoon. Packaged olives, and whole-wheat crackers topped with salt grains, dried tomatoes, and capers, while nutritious, can also be hyper-salty. Even convenient vegetable and legume soups can be sodium-dense. In essence, navigating the supermarket aisles can feel like navigating a salt jungle, making it crucial to read labels for our health."

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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