What is the healthiest amount of salt per day?

October 25, 2025 •

4 min read

The World Health Organization reports that most people consume far more sodium than their bodies need, doubling the recommended daily limit. Determining what is the healthiest amount of salt per day is crucial for preventing chronic diseases like high blood pressure, heart disease, and stroke. Managing your daily salt intake can have a significant positive impact on your overall well-being. This guide delves into the expert guidelines and practical tips for controlling your sodium consumption.

Quick Summary

Official health guidelines recommend limiting daily sodium intake, with specific targets for healthy adults and those with existing cardiovascular conditions. Most dietary sodium comes from processed foods, not the salt shaker. Reducing consumption can help lower blood pressure and decrease the risk of chronic diseases. Practical strategies involve reading food labels, cooking at home, and using low-sodium seasoning alternatives.

Key Points

Daily Limit: The World Health Organization recommends consuming less than 2,000 mg of sodium daily for adults, equivalent to under 5 grams of salt.
Processed Foods: A significant majority of daily sodium intake comes from processed and restaurant foods, not the salt shaker.
Ideal Goal: The American Heart Association suggests an ideal limit of 1,500 mg of sodium per day, especially for individuals at risk of high blood pressure.
Hidden Sources: Be aware of sodium in common items like deli meats, canned goods, condiments, and bread by reading nutritional labels.
Flavor Alternatives: Enhance the taste of food with natural herbs, spices, citrus, and vinegar to reduce your reliance on salt.
Health Risks: Consuming excessive sodium increases the risk of high blood pressure, heart disease, stroke, and kidney problems.

Understanding Daily Sodium Recommendations

Health organizations around the globe have established guidelines for daily sodium intake, though the specific numbers can vary slightly. The key takeaway from all these recommendations is that most people consume excessive amounts, often unknowingly. A single teaspoon of table salt contains approximately 2,300 milligrams (mg) of sodium, which is the recommended maximum limit for many healthy adults.

The World Health Organization (WHO) advises a maximum of less than 5 grams of salt per day for adults, which corresponds to under 2,000 mg of sodium. The American Heart Association (AHA) recommends an ideal limit of no more than 1,500 mg of sodium per day for most adults, especially those with high blood pressure. Even a reduction of just 1,000 mg per day can significantly improve heart health.

Why Sodium Matters for Your Health

While sodium is an essential mineral required for proper nerve and muscle function, and to maintain fluid balance, excess intake can lead to serious health problems. High sodium consumption is a leading cause of hypertension (high blood pressure). When you have too much sodium in your bloodstream, your body retains water to balance it out. This increases the volume of blood, putting extra pressure on your blood vessels and forcing your heart to work harder. Over time, this can lead to:

Heart disease and stroke: Hypertension is a major risk factor for these conditions.
Kidney disease: Excessive sodium intake can strain the kidneys, which are responsible for filtering waste and regulating blood pressure.
Other health issues: High salt intake has also been linked to gastric cancer, osteoporosis, and an enlarged heart muscle.

Where Hidden Sodium Lurks

For many, the biggest source of sodium isn't the salt shaker but rather processed and restaurant foods. Over 70% of a person's sodium intake often comes from these hidden sources. Being aware of where sodium is hiding is the first step toward a healthier diet. Common culprits include:

Processed meats: Deli meats, bacon, sausage, and ham are often cured or processed with a high amount of sodium.
Canned and frozen foods: Soups, broths, and ready-made meals rely on sodium for preservation and flavor.
Breads and baked goods: While they might not taste salty, many breads and other baked items contain surprisingly high amounts of sodium.
Condiments: Ketchup, soy sauce, salad dressings, and marinades are typically high in sodium.
Fast food and restaurant meals: Dishes are often heavily seasoned with salt to enhance flavor.

Practical Tips for Lowering Your Sodium Intake

Reducing your sodium consumption doesn't mean sacrificing flavor. Your taste buds can adjust over time, and you can learn to appreciate the natural flavors of food more fully. Here are several strategies to help you cut back:

Cook at home more often: Preparing your own meals gives you complete control over the amount of salt added.
Use herbs and spices: Season your food with herbs, spices, garlic, onion, lemon juice, or vinegar instead of salt.
Read food labels carefully: Look for products labeled "low sodium," "no salt added," or "reduced sodium." Pay close attention to the serving size, as consuming multiple servings will multiply the sodium content.
Rinse canned foods: For items like beans or vegetables, rinsing them with water can remove some of the excess sodium.
Choose fresh ingredients: Opt for fresh or frozen vegetables without added sauces or seasonings.
Limit salty snacks: Swap chips, pretzels, and salted nuts for unsalted alternatives, fresh fruit, or vegetable sticks.
Request adjustments when dining out: When eating at restaurants, ask for your meal to be prepared without added salt.

Sodium Recommendations Comparison Table


Health Organization	Target Sodium Intake (Healthy Adult)	Ideal Target (Select Groups)	Key Metric	Source
World Health Organization (WHO)	< 2,000 mg/day	N/A	Less than 5g of salt
American Heart Association (AHA)	< 2,300 mg/day	< 1,500 mg/day (Ideal)	Max 2,300 mg, ideal 1,500 mg
Dietary Guidelines for Americans (FDA)	< 2,300 mg/day	N/A	Max 2,300 mg
National Health Service (NHS), UK	< 6 g/day of salt	N/A	Up to 6g of salt (1 tsp)

Note: 1 teaspoon of table salt contains approximately 2,300 mg of sodium.

Conclusion: Finding the Right Balance

Achieving the healthiest amount of salt per day is about finding a balance that works for your body while staying within recommended guidelines. For most healthy adults, aiming for a maximum of 2,300 mg of sodium (about one teaspoon of salt) is the recommended limit, while those with high blood pressure may benefit from a lower target of 1,500 mg. The vast majority of people consume far more than this, so the primary goal is often to simply reduce overall intake, especially from processed foods. By cooking more at home, utilizing herbs and spices, and being mindful of food labels, you can effectively manage your sodium intake and reduce your risk of serious chronic diseases. This simple dietary adjustment is a powerful step towards improving your long-term cardiovascular and overall health.

World Health Organization fact sheet on sodium reduction

Frequently Asked Questions

Salt is the crystal-like compound sodium chloride. Sodium is a mineral and one of the chemical components of salt. One teaspoon of table salt contains approximately 2,300 mg of sodium.

Not necessarily. While 1,500 mg is the ideal limit, especially for those with or at risk of high blood pressure, 2,300 mg is the maximum recommended amount for most healthy adults. However, most people consume much more, so any reduction is beneficial.

In healthy individuals, it is very unlikely to consume too little sodium, as the body requires only a small amount to function properly. For the general population, the risk of not getting enough is negligible, though competitive athletes with significant sweat loss may need more.

You can use fresh herbs, spices, garlic, onion, lemon juice, or vinegar to enhance flavor. Over time, your taste buds will adapt to less salt, allowing you to appreciate the natural tastes of food.

Read the Nutrition Facts label on the packaging. Pay attention to both the total sodium in milligrams and the serving size. A product with a serving size of 5% Daily Value or less of sodium is considered low.

Eating foods rich in potassium can help balance sodium levels and lower blood pressure. Good sources include sweet potatoes, spinach, bananas, oranges, and beans.

Both sea salt and table salt contain a similar amount of sodium by weight. Any perceived health differences are minor and related to trace mineral content. The key factor is the total amount of sodium consumed, regardless of the salt source.