Let’s Talk About Salt—and Why It’s a Bigger Problem Than You Think
We all use salt. It’s on every kitchen table, in nearly every recipe, and hidden in a shocking number of store-bought foods. But here’s the thing—we’re using far too much of it, and it’s quietly putting millions of lives at risk.
Recently, the World Health Organization (WHO) released a strong reminder to individuals, food companies, and governments worldwide: cut back on salt, or face serious health consequences.
In this article, we’ll break down exactly what WHO is saying, why too much salt is a problem, and how you can easily swap it for healthier alternatives—without sacrificing flavor.
Why WHO Wants You to Use Less Salt—And Fast
WHO now recommends that adults should keep salt intake below 5 grams a day—that’s just one level teaspoon. But most people around the world are eating double that amount, often without realizing it.
So, why is salt such a big deal? Simply put, it plays a major role in serious health issues like high blood pressure, heart disease, and stroke. These are no longer rare conditions—they’re now among the leading causes of death across the globe.
Dr. Francesco Branca, WHO’s Director of Nutrition, put it clearly:
“If we want to save lives and reduce disease, salt is one of the most important places to start.”
And it’s not just about personal health. Reducing salt intake is also one of the most cost-effective ways for countries to improve public health outcomes, especially in areas where healthcare systems are already overwhelmed.
What Too Much Salt Really Does to Your Body
You might be surprised how far-reaching the effects of sodium can be. It’s not just your blood pressure that’s affected.
1. It Raises Your Blood Pressure
Salt causes your body to retain water, which increases the pressure inside your blood vessels. Over time, that extra pressure damages your heart, arteries, and organs.
2. It Strains Your Kidneys
Your kidneys work hard to filter out excess sodium. When they’re constantly overloaded, they’re more likely to develop chronic kidney problems.
3. It Weakens Your Bones
A high-sodium diet causes calcium loss through urine. That can lead to weaker bones and increase your risk for osteoporosis, especially as you age.
4. It May Increase Cancer Risk
Research shows that high salt intake can damage the stomach lining and may raise your risk of stomach cancer, particularly when paired with processed or smoked foods.
5. It Affects Your Weight and Water Balance
Too much salt can cause bloating and water retention, making you feel sluggish and puffy. It also increases thirst, which may lead you to drink more sugary beverages—another health issue altogether.
Check out “WHO salt reduction fact sheet“.
Salt Is Hiding in Foods You’d Never Expect
Even if you rarely reach for the salt shaker, there’s a good chance you’re still eating too much sodium. That’s because over 70% of the salt in our diets comes from processed and packaged foods.
Here are some everyday items where salt quietly stacks up:
- Breads, bagels, and tortillas
- Canned soups, beans, and veggies
- Deli meats, bacon, and sausages
- Ready-made sauces, salad dressings, and marinades
- Breakfast cereals and granola
- Frozen meals and instant noodles
Pro tip: Always check nutrition labels. Even products labeled “healthy” or “organic” can be packed with sodium.
What WHO Is Doing About It—and How You Can Help
WHO isn’t just pointing fingers. The organization is pushing for real action, including:
- Encouraging food companies to reduce sodium in processed foods
- Promoting clear nutrition labeling on the front of packages
- Supporting public education campaigns so people understand how to reduce salt safely
- Helping governments set national sodium benchmarks across different food groups
You can view WHO’s official sodium reduction guidelines.
As individuals, we also have a role to play. Every small step helps.
Healthier Alternatives to Salt That Still Taste Great
The good news? You don’t have to eat bland food to cut down on sodium. With a few smart swaps, you can still enjoy rich, flavorful meals.
1. Use Potassium-Based Salt Substitutes
Products made with potassium chloride taste like salt but don’t have the same negative effects on blood pressure. Just check with your doctor before using them, especially if you have kidney issues or are on medication.
2. Embrace Herbs and Spices
Fresh or dried herbs like basil, thyme, oregano, and parsley, along with spices like turmeric, cumin, smoked paprika, and black pepper, can replace salt beautifully.
3. Add Citrus Zest or Juice
Lemon and lime juice add brightness and tang that elevate almost any dish. Citrus zest is also packed with flavor and works well in both savory and sweet recipes.
4. Tap Into Umami
Try using mushrooms, miso paste, tomato paste, seaweed, or nutritional yeast to add rich, savory flavor without extra salt.
5. Cook with Vinegars
Balsamic, apple cider, and red wine vinegar are great in dressings, marinades, and sauces. They bring depth and acidity, helping to enhance flavor naturally.
Smart Ways to Reduce Salt in Your Everyday Life
In the Kitchen:
- Cook from scratch more often.
- Skip the salt when boiling pasta or rice—try adding garlic or lemon instead.
- Use fresh herbs and flavored oils.
- Rinse canned foods to wash off excess sodium.
While Grocery Shopping:
- Read food labels closely.
- Choose “low sodium” or “no added salt” options.
- Compare brands—some versions of the same food have half the sodium.
When Eating Out:
- Ask for sauces and dressings on the side.
- Request no extra salt when ordering.
- Choose grilled or steamed dishes instead of fried or breaded ones.
See WHO’s Global Sodium Benchmarks for Different Food Categories
Who Needs to Be Especially Careful About Salt?
Cutting down on salt is good for everyone—but for some, it’s critical. If you fall into any of these groups, take extra care:
- People with high blood pressure, heart disease, or kidney problems
- Older adults at risk for stroke or osteoporosis
- Pregnant women concerned about swelling or preeclampsia
- Children and teens, whose taste preferences are still forming
Helping kids learn to love food flavored with herbs and spices—not just salt—can set them up for a lifetime of healthier eating.
Final Thoughts: Less Salt, More Life
It’s easy to overlook how much salt we consume, especially when it’s hidden in everyday foods. But cutting back doesn’t mean losing out on taste—it means being more thoughtful about the way we season, shop, and cook.
With guidance from WHO and support from food producers, we have a real chance to reduce the burden of salt-related illnesses. But real change starts at home—with your plate, your pantry, and your habits.
Start today: Pick one meal and season it without salt. Use lemon, garlic, herbs, or spices—and taste the difference for yourself.
