How much salt is too much?

Salt is a beloved part of our diet – from crispy potato chips to home-cooked pasta – yet it's also often blamed for high blood pressure and heart disease. Our bodies do need some salt to function, but too much can cause health problems. So, how much salt is too much? A recent National Geographic article by (Science, 2013), a report by the Institute of Medicine argued that cutting sodium below 2.3 grams per day lacked solid evidence of benefit​, sparking the "salt wars" among experts​. A few researchers suggest the dangers of salt are exaggerated, but major health organizations still urge people to cut back on sodium​.

One reason for conflicting advice is that people respond to salt differently. Genetics, medical conditions, and lifestyle (exercise, sweating) influence how salt affects you​. Some folks are highly salt-sensitive – their blood pressure spikes on a high-salt diet – while others are less affected​. Overall, evidence supports moderating salt intake to improve health outcomes.

Hidden salt in processed food

Why do so many of us eat too much salt? A big reason is sodium hiding in processed foods. Over 70% of the sodium we consume comes from packaged and restaurant foods​, not the salt shaker. Food companies use salt as a preservative and flavor booster, so items like breads, canned soups, sauces, and deli meats often contain lots of sodium even if they don't taste very salty. A single fast-food meal can pack a full day's worth of salt​. Because of this, it's easy to exceed the recommended sodium limit without realizing it. This hidden salt is a major driver of high blood pressure in the population – nearly half of U.S. adults have hypertension​. Cutting back on processed foods and restaurant meals is a smart way to reduce excess salt.

Tips to reduce your salt intake

You don't need to eliminate salt completely to be healthier. Here are a few practical ways to cut down:

• Cook at home. Restaurant and packaged meals are loaded with salt. Cooking for yourself with fresh ingredients lets you control how much salt goes in.

• Read labels and choose low-sodium options. Compare brands and pick those with less salt. Look for "low sodium" versions of products. Rinsing canned veggies and beans under water can wash away up to 40% of their sodium​.

• Flavor with herbs instead of salt. Use garlic, onions, citrus, vinegar, pepper, and spices to add flavor without extra salt​. Your taste buds will adjust – after a few weeks of cutting back, you likely won't miss the salt​.

• Snack smart (and watch condiments). Swap salty chips or pretzels for fruit, unsalted nuts, or yogurt​. Go easy on high-sodium condiments like soy sauce or ketchup.

Finding your own balance with Slothwise

So, how much salt is too much? It depends on the person, but most of us get more than necessary. Cutting down can improve your blood pressure and overall health. Small changes, like the tips above, make a difference.

At Slothwise, we believe in a personalized approach. Our platform can help you track your salt intake and its effects on your blood pressure, providing tailored guidance. One thing stays true: finding a happy medium is best. With mindful eating and a little help from Slothwise, you can enjoy the taste of salt while keeping your health intact.