MediQHow to eat less sodium every day and protect your heart
Most people eat more than double the recommended amount of sodium. Small changes in how you cook and shop can lower your blood pressure and reduce disease risk.
In short
- Adults should consume less than 2000 mg of sodium per day, which is under one teaspoon of salt.
- Excess sodium raises blood pressure and increases the risk of cardiovascular diseases, gastric cancer, and other illnesses.
- You can cut sodium by eating fresh foods, removing the table saltshaker, and using herbs for flavour.
You probably add salt while cooking or at the table without thinking much about it. But almost all populations consume too much sodium. The global mean intake for adults was 4278 mg of sodium a day in 2021 — more than double the recommended limit.
Sodium is an essential nutrient necessary for the maintenance of plasma volume, acid-base balance, transmission of nerve impulses and normal cell function. However, excess sodium is linked to raised blood pressure. This increases the risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, Meniere’s disease, and kidney disease. An estimated 1.7 million deaths each year were associated with consuming too much sodium in 2023.
How much sodium do I actually need?
The World Health Organization (WHO) recommends that adults consume less than 2000 mg of sodium a day. This equals less than 5 g of salt, or just under one teaspoon. For children aged 2–15 years, WHO recommends adjusting the adult dose downward based on their energy requirements. Sodium deficiency is extremely unlikely in healthy individuals, so you do not need to worry about eating too little.
Where does all the extra sodium hide?
Sodium and chloride are the main components of regular table salt. But sodium is also found naturally in milk, meat, and shellfish. It often appears in high amounts in processed foods like breads, processed meat, and snack foods. Condiments such as soy sauce and fish sauce are also major sources. Additionally, sodium glutamate is used as a food ingredient and additive in many parts of the world.
What simple steps can I take today?
Reducing sodium intake is one of the most cost-effective measures to improve health. You can start making changes right now:
- Eat mostly fresh, minimally processed foods instead of packaged meals.
- Remove the saltshaker from your dining table.
- Cook with little or no added salt, using herbs and spices for flavour instead.
- Limit commercial sauces, dressings, and instant products.
- Choose foods with lower-sodium content when shopping.
- If you use table salt, consider replacing it with lower-sodium salt substitutes that contain potassium.
Make sure any salt you consume is iodized, as iodine is essential for healthy brain development in the foetus and young child and supports mental function in general.
The bottom line: keeping your daily sodium below one teaspoon of salt is a powerful way to protect your long-term health.
What you can do now
- Remove the saltshaker from your dining table to avoid adding extra salt out of habit.
- Flavour your meals with herbs and spices instead of salt or commercial sauces.
- Choose fresh, minimally processed foods over packaged snacks and instant products when shopping.
- If choosing to use table salt, replace regular table salt with lower-sodium salt substitutes that contain potassium.
Questions you may have
Is it dangerous to eat very little sodium?
No. According to WHO, sodium deficiency is extremely unlikely in healthy individuals. Your body needs some sodium, but most people eat far more than necessary.
Does sodium only come from the saltshaker?
No. Sodium is found naturally in foods like milk, meat, and shellfish. It is also present in high amounts in processed foods, breads, snack foods, condiments like soy sauce, and additives like sodium glutamate.
Should children follow the same sodium limit as adults?
No. For children aged 2–15 years, WHO recommends adjusting the adult limit of less than 2000 mg/day downward based on their specific energy requirements.
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