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 journalist Shi En Kim tackled this question​. While experts agree that excessive salt is harmful, the answer turns out to be more nuanced than many might think​.

Why we need a little salt

Salt is essential for life – sodium helps nerves function and maintains fluid balance​, but we only need a very small amount (around 500 mg of sodium a day)​. True sodium deficiency is extremely unlikely in modern diets​.

When salt goes overboard

Problems start when we consistently eat too much salt. Excess sodium makes the body hold onto water, increasing blood volume and raising blood pressure​. Over time, high blood pressure from too much salt damages the cardiovascular system and kidneys, leading to conditions like heart disease, stroke, and kidney failure​. In short, regularly overloading on salt puts strain on the body.

On the flip side, consuming too little salt can also cause issues. An extremely low-sodium diet may lead to symptoms like muscle cramps or dizziness, and in severe cases can be dangerous​. Fortunately, such cases are very rare – only about 2% of Americans consume less salt than their bodies need​. For most people, the focus should be on cutting down excess salt, not worrying about getting too little.

The ongoing "salt wars" in science

Despite salt’s risks, scientists still debate the ideal limit. It's undisputed that heavy sodium intake raises blood pressure, but there's disagreement on how low we should go. In 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 SlothMD

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 SlothMD, 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 SlothMD, you can enjoy the taste of salt while keeping your health intact.