The salt mistake almost everyone makes (and your blood pressure feels it)
The world eats more than double the recommended salt. The WHO explains why your heart notices.
The short version
- The WHO recommends less than 5 g of salt a day (under 2,000 mg of sodium): about a teaspoon.
- The 2021 global average was ~4,278 mg of sodium: more than double the target.
- Excess sodium raises blood pressure and is linked to about 1.7 million deaths a year.
The invisible seasoning
When you think "eat less salt," you picture the salt shaker. But most of the sodium you eat isn't the pinch you add at the table — it's already hidden in bread, cured meats, cheese, instant soups, chips and sauces.
That's why plenty of people who "barely salt anything" still blow past the limit without noticing. The problem is rarely the final pinch; it's everything that was already inside.
How much is too much
The World Health Organization recommends eating less than 2,000 mg of sodium a day, equal to under 5 g of salt — described by the WHO itself as "just under a teaspoon."
The world's actual average in 2021 was about 4,278 mg of sodium a day: more than double. The WHO is blunt about the consequence: "the primary health effect associated with diets high in sodium is raised blood pressure," which increases cardiovascular risk. Excess sodium is estimated to be linked to roughly 1.7 million deaths a year.
Where it really hides
Check the "Sodium" line on the nutrition table, not just the salt you can see. The usual suspects: sliced bread, ham and sausages, aged cheeses, powdered soups and bouillon, soy sauce and dressings, and salty snacks.
A trick: compare similar products and pick the one with less sodium per serving. Brand-to-brand differences can be huge for the very same food.
What to do without eating bland
This isn't about flavorless food. Cook more at home (so you control what goes in), taste your food before salting out of habit, and build flavor with lime, garlic, onion, herbs and chili instead of more salt. If you have high blood pressure, follow your doctor's advice. And whenever you're unsure how much sodium a dish holds, scan it with CalorIA Scan to see it before you serve.
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This article is informational and not medical advice. Consult a doctor or registered dietitian before changing your diet, especially with a pre-existing condition.