Salt/sodium reduction according to World Health Organization

Key facts

  • Almost all populations are consuming too much sodium.
  • The global mean intake of adults was 4278 mg/day sodium (equivalent to 11 g/day salt) in 2021. This is more than double the World Health Organization recommendation for adults of less than 2000 mg/day sodium (equivalent to < 5 g/day salt, or approximately one teaspoon).
  • The primary health effect associated with diets high in sodium is raised blood pressure which 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.
  • Reducing sodium intake is one of the most cost-effective measures to improve health and reduce the burden of noncommunicable diseases

About sodium

  • Sodium is an essential nutrient necessary for the maintenance of plasma volume, acid-base balance, transmission of nerve impulses and normal cell function.
  • Sodium deficiency is extremely unlikely in healthy individuals.
  • Excess sodium is linked to adverse health outcomes including increased blood pressure.
  • The primary contributors to dietary sodium consumption depend on the cultural context and dietary habits of a population.
  • Sodium and chloride are the main components of regular table salt, but sodium can be found in other forms and is also found naturally in a variety of foods such as milk, meat, and shellfish. It is often found in high amounts in processed foods such as breads, processed meat, and snack foods, as well as in condiments (e.g., soy and fish sauce).
  • Sodium is also contained in sodium glutamate, which is used as a food ingredient and additive in many parts of the world.

How can you reduce your sodium intake?

  • eat mostly fresh, minimally processed foods
  • remove the saltshaker/container from the table
  • cook with little or no added sodium/salt
  • use herbs and spices to flavour food, rather than salt
  • replace regular table salt with lower-sodium salt substitutes that contain potassium
  • limit the use of commercial sauces, dressings and instant products
  • limit the consumption of processed foods

Sodium and salt converter

Convert the sodium listed on food products into grams of salt and vice versa.

  • 1 gram of salt is equivalent to 400 mg of sodium
  • 5 grams of salt is equivalent to 2000 mg of sodium

Key take aways:

  • Recommended sodium intake is one teaspoon per day
  • The primary health effect associated with diets high in sodium is raised blood pressure which 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.
  • Sodium is an essential nutrient necessary for the maintenance of plasma volume, acid-base balance, transmission of nerve impulses and normal cell function.
  • Limit Sodium intake by eating mostly fresh foods, remove the salt shaker from your table, cook with little or no added salt, use herbs to flavour food, limit the consumption of processed food and sauces.