The Right Way to Consume Salt: Finding the Balance for Better Health

Salt is more than just a flavor enhancer—it plays a crucial role in maintaining overall health. However, consuming it in the right amount is essential. While the right intake of salt offers several health benefits, excessive consumption can lead to severe health issues.

The World Health Organization (WHO) has repeatedly issued guidelines on salt and sugar intake. According to WHO, most people worldwide consume far more salt than necessary. On average, people are consuming 9 to 12 grams of salt daily, which is significantly higher than recommended and contributes to rising cases of high blood pressure and heart diseases.

How Much Salt is Too Much?

Chemically known as sodium chloride (NaCl), salt is vital for the body, but only in controlled amounts. WHO recommends that a person should consume a maximum of 5 grams of salt per day—roughly one teaspoon. This amount contains 2000 milligrams of sodium.

For individuals with heart conditions, the American Heart Association suggests an even lower intake, advising that sodium consumption should not exceed 1500 milligrams per day.

Health Risks of Excess Salt Consumption

Eating too much salt increases the risk of high blood pressure, heart disease, and kidney problems. When sodium levels are too high, the kidneys struggle to eliminate excess sodium, putting additional strain on the body and leading to serious complications over time.

What Happens When You Consume Too Little Salt?

While excessive salt intake is harmful, consuming too little salt can also cause health issues. A lack of sodium in the body may lead to:

• Headaches
• Fatigue
• Weakness
• Nausea and vomiting
• Dizziness

Maintaining a balanced salt intake is crucial for overall well-being.

Which Type of Salt is Best for You?

Different types of salt offer varying benefits:

• Table Salt (Iodized Salt): Helps prevent iodine deficiency and goiter.
• Rock Salt (Sendha Namak): Rich in minerals like magnesium, potassium, and iron.
• Black Salt: Aids in digestion and is commonly used in Ayurvedic treatments.
• Pink Salt (Himalayan Salt): Contains additional minerals that may support overall health.

While all these salts have their benefits, the key is moderation—regardless of which type you choose.

Hidden Sources of High Sodium

Salt isn't just present in the food you consciously add it to. Many packaged and processed foods contain hidden sodium, which can unknowingly increase your intake. Be cautious with:

• Processed foods
• Fast food (pizza, burgers, fries)
• Packaged snacks
• Instant noodles and soups

To maintain a healthy sodium balance, limit your consumption of processed and packaged foods. Instead, focus on fresh, home-cooked meals where you can control the salt content.