A pinch too much? What science says about salt

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?
THE 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 Initiative
– China‘s average: 11–12 grams per day
– USA: 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 stroke
– Kidney disease
– Stomach cancer
– Osteoporosis (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, chutneys
– Ready-to-eat snacks and packaged foods
– Breads and biscuits
– Restaurant meals
– Salted butter and cheese