How much salt do you really need for a healthy lifestyle? Researchers have surprising answers

Creating a healthy lifestyle can feel tricky, especially regarding one ingredient many love — salt.

For years, experts have warned that we overeat it, and research shows we still consume nearly twice the recommended amount worldwide.

This habit can put health at risk and raise the chance of serious illness.

But now, a new debate is challenging this long-standing advice.

According to BBC, some researchers suggest that salt might not be as dangerous as we think — and that the real key to a healthy lifestyle may be finding the right balance rather than cutting it too low.

Why salt matters in a healthy lifestyle

Salt is more than flavor — its key element, sodium, is vital for life.

It keeps fluids balanced, moves oxygen and nutrients through the body, and powers the electrical signals nerves use to communicate.

The challenge comes when we overeat it, which makes salt reduction a global health goal.

Health agencies recommend a maximum of 6 grams of salt daily, including what we add and what’s already in packaged foods.

But most people eat far more. The average person consumes around 8.4 grams per day in the UK, while it’s 8.5 grams in the US.

The WHO estimates salt intake has risen to nearly 10.8 grams a day.

Only about a quarter of this comes from salt we add ourselves — the rest is hidden in bread, sauces, soups, and cereals.

Nutritionist May Simpkin points out, “The general public isn’t aware of this, and just think sodium and salt are the same thing. No one tells you this.”

The health risks of too much salt

High salt intake has been strongly linked to high blood pressure, which can lead to strokes and heart disease.

When we eat salt, our bodies hold onto water, raising blood pressure until the kidneys flush it out.

Over time, this can strain blood vessels and lead to hypertension, a condition that accounts for more than half of strokes and almost half of coronary heart disease cases worldwide.

One large review of studies found that eating just 5 grams more salt per day was linked to a 17% higher risk of cardiovascular disease and a 23% higher risk of stroke.

This is why health experts continue to highlight the benefits of reducing salt intake — especially for people already at risk of hypertension.

The benefits of reducing salt intake

Lowering salt intake has clear health benefits.

In one eight-year analysis, researchers found that cutting salt by just 1.4 grams per day likely contributed to lower blood pressure, a 42% decline in fatal strokes, and a 40% drop in deaths from heart disease.

A clinical trial published in 2023 found that following a low-sodium diet for just one week lowered blood pressure as much as a common blood pressure medication.

Still, researchers say it’s difficult to separate the effects of salt reduction from other healthy habits like eating well, exercising, and not smoking.

Francesco Cappuccio, a professor of cardiovascular medicine, says “Randomised trials showing salt’s effect on the body are almost impossible to carry out,” since they require extensive, long-term studies and are costly.

Can too little salt harm heart health?

Some scientists are now exploring whether too little salt might affect heart health.

Studies show that people who eat very low amounts of salt sometimes face higher risks of cardiovascular events, suggesting that a balance — not extreme reduction — may be ideal.

A study of more than 170,000 people found that a “moderate” salt intake — up to 12.5 grams per day — was linked with better outcomes than low and very high levels.

Nutritional epidemiologist Andrew Mente explains, “The finding of a sweet spot in the middle is consistent with what you would expect for any essential nutrient… where at high levels you have toxicity and at low levels you have deficiency,” he says. “An optimal level is always found somewhere in the middle.”

However, some experts argue that these findings are limited because they often involve people who are already ill and use less precise urine testing methods.

Hidden salt and practical solutions for a healthy lifestyle

Sara Stanner of the British Nutrition Foundation says it’s nearly impossible for most people to eat dangerously low levels of salt because of how much is hidden in everyday foods.

“So much of the salt we consume is in everyday foods,” she says. “This is why reformulation across the food supply chain is the most successful approach to cut down on national salt levels, as has been the case in the UK.”

Some experts add that a potassium-rich diet — with plenty of fruits, vegetables, and nuts — can help counteract the effects of sodium.

Ceu Mateus, a health economics expert, reminds people not to fear salt completely, saying, “The problems we have with too much salt could be similar to those linked with too little, but we still need to do more research to understand what goes on here. In the meantime, a healthy person is going to be able to regulate small amounts.”

Finding the sweet spot for a healthy lifestyle

Experts agree that salt is not the enemy — but too much or too little can hurt heart health. The best approach is moderation.

Public health campaigns continue to push for salt reduction in processed foods. Still, they also stress the importance of awareness rather than fear.

The takeaway is clear for anyone seeking the benefits of reducing salt intake while living a healthy lifestyle: cut back on excess, watch for hidden sources in everyday foods, and aim for balance. This sweet spot supports both longevity and quality of life.

Watch this short video for simple tips to cut back on salt and support a healthy lifestyle:

Disclaimer: This article is for informational purposes only and is not intended to serve as a substitute for professional advice, diagnosis, or treatment. Always seek the guidance of a qualified expert or licensed professional with any questions or concerns you may have.