What Are the Downsides of Table Salt?

November 7, 2025 •

3 min read

The average American consumes nearly 3,400 milligrams of sodium daily, far exceeding the recommended limit of 2,300 mg. This overconsumption is largely driven by processed foods, leading to serious health issues that highlight what are the downsides of table salt.

Quick Summary

High table salt intake, mostly from processed foods, is linked to serious health problems like high blood pressure, kidney issues, and stomach cancer. Controlling sodium consumption is vital.

Key Points

Hypertension Risk: Excess table salt contributes to high blood pressure, increasing the risk of heart disease, stroke, and an enlarged heart muscle.
Kidney Damage: High sodium intake forces the kidneys to work harder, disrupting fluid balance and raising the risk of chronic kidney disease and kidney stones.
Stomach Cancer Correlation: A diet high in salt can irritate the stomach lining and increase the risk of H. pylori infection, which is linked to gastric cancer.
Osteoporosis Concern: Excess sodium intake can lead to increased calcium excretion from the body, potentially weakening bones and raising osteoporosis risk.
Hidden Sodium: The majority of sodium consumed comes from processed and restaurant foods, making it difficult to track your intake without checking labels.
Table vs. Other Salts: Table salt, sea salt, and Himalayan salt have comparable sodium levels by weight, and the minimal trace minerals in unprocessed varieties do not outweigh the risks of excess sodium.

Table salt, or sodium chloride, is a common seasoning and preservative, but most people consume more than the body needs. Unlike natural salts, table salt is refined and may include anti-caking agents. The main health issues from excessive salt come from the high sodium in processed foods, not just from adding it at home.

Key Health Risks of Excessive Table Salt

Cardiovascular Complications

High sodium intake significantly increases the risk of high blood pressure (hypertension). The body retains extra water to balance high sodium levels, increasing blood volume and pressure on blood vessels. This can lead to:

Heart disease and stroke: Increased risk due to the heart working harder.
Enlarged heart muscle: The heart muscle thickens under strain, potentially causing heart failure.

Strain on Kidney Function

Kidneys filter blood and regulate fluid using a sodium-potassium balance. Too much salt disrupts this balance, making kidneys retain more fluid and work harder. This can result in:

Chronic kidney disease (CKD): Long-term strain can damage kidneys.
Kidney stones: Increased calcium in urine from excess sodium raises the risk of stones.

Increased Risk of Stomach Cancer

Research indicates a link between high-salt diets and increased gastric cancer risk. High sodium may damage the stomach lining, making it more susceptible to H. pylori bacteria, a known cause of stomach cancer.

Negative Impact on Bone Health

A high-salt diet can reduce bone density over time. Excess sodium excretion leads to increased calcium loss in urine. This calcium loss can weaken bones and increase the risk of osteoporosis, especially for older adults and post-menopausal women.

Short-Term Side Effects

Immediate effects of too much salt can include:

Bloating and swelling (edema): Fluid retention to dilute sodium causes swelling.
Excessive thirst: The body needs more water to process excess sodium.
Restless sleep: High salt intake, particularly before bed, can disrupt sleep.

Table Salt vs. Other Salts: A Comparison

While sea salt and Himalayan pink salt are perceived as healthier, they have similar sodium content to table salt by weight. Differences are mainly in processing, texture, and trace minerals.


Feature	Table Salt	Sea Salt	Himalayan Pink Salt
Processing	Refined, most minerals removed; often iodized.	Evaporated seawater, some minerals retained; less processed.	Mined salt with trace minerals giving pink color.
Mineral Content	Primarily sodium chloride; often iodized.	Trace magnesium, calcium, potassium; minimal health benefits.	Rich in trace minerals like iron, potassium, magnesium.
Sodium per Teaspoon	~2,360 mg	~2,000 mg (less per volume)	~1,600 mg (less per volume)
Iodine	Often fortified.	Typically no iodine.	No iodine.

The health impact of trace minerals in unprocessed salts is generally small compared to the risks of excessive sodium from any salt type.

The Problem of Hidden Sodium

Much of our sodium intake comes from processed and restaurant foods, where it's used as a preservative and flavor enhancer.

Sources of hidden sodium include:

Breads and baked goods: Contain sodium-rich leavening agents and salt.
Processed meats: Deli meats, bacon, and sausages are very high in sodium.
Canned and packaged foods: Soups, sauces, and noodles often have high salt for preservation and taste.
Condiments: Ketchup, soy sauce, and dressings often contain significant sodium.
Savory snacks: Chips, crackers, and pretzels are obvious high-sodium sources.

How to Reduce Your Sodium Intake

Lowering your sodium intake can greatly benefit your health. Consider these tips:

Cook at home more often: Control ingredients and seasoning.
Check food labels: Look for sodium content on 'Nutrition Facts' panels and choose low-sodium options. The American Heart Association's Heart-Check mark can help identify lower sodium products.
Use herbs and spices: Flavor food with garlic, onion powder, lemon juice, or fresh herbs instead of salt.
Rinse canned goods: Drain and rinse canned beans or vegetables to reduce sodium.
Limit adding salt: Taste food before salting and consider removing the salt shaker from the table.

Conclusion

Table salt, especially in the large amounts found in processed foods, poses significant health risks despite being an essential nutrient. The downsides of table salt, from its role in hypertension and heart disease to its impact on kidneys and bones, are well-documented. By actively managing your sodium intake, choosing fresh foods, and using alternative flavorings, you can improve your long-term health. Adjusting to less salt takes time, but your taste buds will adapt, allowing you to enjoy the natural flavors of food.

Frequently Asked Questions

No, sea salt and table salt have the same basic nutritional value and sodium content by weight. The primary differences are in processing, crystal size, and minimal trace mineral content, which is not enough to provide significant health benefits.

The World Health Organization (WHO) recommends consuming less than 5 grams of salt (equivalent to less than 2,000 mg of sodium) per day. The American Heart Association (AHA) recommends an ideal limit of 1,500 mg per day for most adults.

Excess salt disrupts the sodium and potassium balance, causing your body to retain fluid. This forces your kidneys to work harder to remove the extra fluid, which can increase blood pressure and lead to long-term kidney damage.

Yes, a high-salt diet can cause your body to excrete more calcium through urine. This can lead to a gradual loss of bone density, potentially increasing the risk of osteoporosis over time.

Hidden sodium is prevalent in many processed and pre-packaged foods. Common sources include breads, processed meats (deli meats, sausages), canned soups, condiments (ketchup, soy sauce), and frozen dinners.

You can use a variety of herbs, spices, and other flavor enhancers to reduce your reliance on salt. Try fresh garlic, onion powder, black pepper, citrus juices like lemon, or various herbs such as oregano, rosemary, and basil.

If you use canned goods like beans or vegetables, you can reduce their sodium content by draining them and rinsing them thoroughly under cold water before use.