Why Shouldn't We Eat Table Salt? Understanding the Health Risks

November 7, 2025 •

5 min read

According to the World Health Organization, the average adult consumes over twice the recommended daily amount of salt, equating to more than one teaspoon. Given this, it's crucial to understand why we shouldn't eat table salt excessively and the significant risks this habit poses to our long-term health.

Quick Summary

Excessive table salt intake increases blood pressure, raising the risk of heart disease, stroke, and kidney problems. The high sodium content in processed foods, not just the salt shaker, contributes to these issues, requiring conscious effort to reduce overall intake. Alternatives like herbs and spices offer flavorful, healthier seasoning options.

Key Points

Excess Sodium Intake: High consumption of table salt, primarily due to processed foods, significantly raises blood pressure.
Cardiovascular Risk: Elevated blood pressure (hypertension) strains the heart and blood vessels, increasing the risk of heart attack, stroke, and heart failure.
Kidney Strain: The kidneys work overtime to filter excess sodium, which can lead to reduced function, chronic kidney disease, and kidney stones.
Trace Minerals Don't Justify Intake: 'Natural' salts like sea salt or Himalayan salt offer minimal health benefits from trace minerals and contain almost the same sodium as table salt.
Focus on Alternatives: Use herbs, spices, citrus, and vinegars to enhance food flavor instead of relying on excessive salt.
Prioritize the Sodium-Potassium Balance: Increase potassium intake by eating more fresh fruits and vegetables to help counteract sodium's negative effects on blood pressure.

The Health Consequences of Excessive Table Salt Consumption

Table salt, chemically known as sodium chloride, is a staple in most kitchens, but its liberal use can lead to serious health problems over time. The core issue lies with its high sodium content. While sodium is an essential mineral for nerve function, muscle contraction, and fluid balance, most people consume far more than their body requires. The recommended daily intake is less than 2,300 mg of sodium, yet the average American consumes around 3,400 mg. This overconsumption is largely driven by processed and restaurant foods, which account for over 70% of our total sodium intake, rather than just the salt added at the table.

The Impact on Blood Pressure and Heart Health

Excess sodium draws more water into your bloodstream, increasing blood volume and, consequently, blood pressure. This condition, known as hypertension, is a major risk factor for cardiovascular disease and stroke. The strain on your blood vessels and heart forces the heart to work harder to pump blood through the body, which can lead to an enlarged heart muscle over time. The sustained high pressure can also damage blood vessel walls, contributing to plaque buildup and further increasing the risk of serious cardiac events. Studies have consistently linked high sodium diets to an increased risk of heart disease-related death.

Kidney Strain and Disease

Your kidneys are responsible for regulating the sodium balance in your body. When you consistently consume too much salt, your kidneys have to work overtime to filter out the excess sodium. This prolonged strain can weaken kidney function and eventually lead to chronic kidney disease. Excess sodium also increases calcium loss through urine, which can contribute to the formation of painful kidney stones. For individuals already managing kidney disease, high sodium intake can be particularly dangerous due to their reduced ability to excrete sodium.

Other Adverse Health Effects

Beyond cardiovascular and kidney problems, a high-sodium diet has been linked to a number of other health concerns:

Stomach Cancer: High salt intake is considered a probable cause of stomach cancer. It is thought that salt can damage the stomach lining, making it more susceptible to infection from bacteria like H. pylori, which can increase cancer risk.
Osteoporosis: The increased urinary calcium excretion caused by a high-sodium diet can lead to calcium being leached from your bones. Over time, this can reduce bone density, increasing the risk of osteoporosis, especially in older adults.
Water Retention: In the short term, consuming too much salt can cause fluid retention, leading to bloating, puffiness, and temporary weight gain. This is your body's way of diluting the high sodium concentration in your system.

Table Salt vs. Natural Salts: A Comparison

While many people believe that unprocessed salts like sea salt and Himalayan pink salt are healthier, the nutritional differences are minimal when it comes to sodium. The most significant distinctions lie in processing, texture, and trace mineral content.


Feature	Table Salt	Himalayan Pink Salt	Sea Salt
Origin	Mined from underground salt deposits, then refined.	Mined from ancient sea salt deposits in Pakistan.	Harvested from evaporated seawater.
Sodium Content	Highly refined, typically 99%+ sodium chloride.	At least 98% sodium chloride; trace minerals slightly reduce sodium per volume due to larger crystals.	At least 98% sodium chloride; trace mineral levels vary by source.
Processing	Heavily processed to remove impurities and create fine grains.	Minimally processed and hand-mined.	Minimally processed, preserving trace minerals.
Additives	Often fortified with iodine and contains anti-caking agents.	Generally additive-free.	Generally additive-free, but may contain microplastics from seawater.
Trace Minerals	Very few, removed during processing.	Contains up to 84 trace minerals, including iron, which gives it its color.	Contains trace minerals like magnesium, potassium, and calcium.
Health Implications	Primarily a source of sodium; excessive intake leads to health risks like hypertension.	Minimal health benefit from trace minerals due to low quantity; still contributes to sodium overload.	Similar to Himalayan salt, negligible health benefits from trace minerals; also a source of sodium.

The Sodium-Potassium Balance

Another critical reason to moderate table salt intake is its effect on the sodium-potassium balance, which is vital for cardiovascular health. Potassium helps to counteract some of sodium's effects on blood pressure. A diet high in sodium and low in potassium creates an imbalance that significantly increases the risk of heart disease. To improve this balance, it is recommended to reduce processed foods (high in sodium) and increase consumption of fruits and vegetables (rich in potassium), such as bananas, spinach, and avocados.

Healthier Flavor Alternatives

Reducing your table salt intake doesn't mean sacrificing flavor. A variety of healthy alternatives can add depth and complexity to your dishes without the health risks associated with excess sodium.

Herbs and Spices: Flavor your food with fresh or dried herbs like basil, oregano, thyme, rosemary, and dill. Spices such as paprika, cumin, and turmeric can also provide a burst of flavor.
Citrus: Lemon or lime juice and zest can mimic the way salt brightens flavors. Use them in marinades, dressings, and on cooked vegetables.
Vinegar: Balsamic, apple cider, and red wine vinegars add a tangy complexity that enhances other flavors.
Garlic and Onion: These kitchen staples are fantastic for building savory flavor profiles in almost any dish.
Nutritional Yeast: This deactivated yeast has a nutty, cheesy flavor, making it an excellent salt-free option for flavoring popcorn, pasta, and roasted vegetables.

Conclusion

While sodium is an essential mineral, the high concentration found in table salt and processed foods poses significant health risks when consumed in excess. By consistently consuming too much table salt, we put ourselves at risk for high blood pressure, heart disease, kidney issues, and other chronic conditions. Shifting away from the salt shaker and processed foods toward whole, fresh ingredients seasoned with herbs, spices, and other low-sodium alternatives is a powerful step toward better long-term health. While 'natural' salts offer marginal differences, they don't solve the core problem of overconsumption. The key is to be mindful of your overall sodium intake from all sources and explore healthier, more flavorful ways to season your food.

For further information on recommended sodium intake and heart health, consult the guidelines provided by the American Heart Association.

Frequently Asked Questions

No, nutritionally speaking, sea salt is not significantly healthier than table salt. Both are primarily sodium chloride. While sea salt contains trace minerals, the amounts are too small to offer meaningful health benefits, and its high sodium content still poses risks if consumed in excess.

Table salt is a compound known as sodium chloride (NaCl). Sodium is one of the mineral elements that makes up salt. Table salt is about 40% sodium and 60% chloride, but the terms are often used interchangeably when discussing dietary intake.

Excessive sodium intake causes your body to retain more water to dilute the sodium in your bloodstream. This increases the volume of blood, which in turn increases the pressure against your blood vessel walls, leading to high blood pressure or hypertension.

In the short term, consuming too much salt can cause increased thirst and fluid retention, leading to bloating and swelling, especially in the hands and feet. In severe cases, it can lead to a condition called hypernatremia.

Most sodium in our diets, around 70-80%, comes from processed and packaged foods, as well as restaurant meals. This is due to salt being added during manufacturing for flavor, preservation, and texture, not just from the salt shaker at home.

Yes, eating too little salt can also be harmful, though it is very rare in most populations. Severely low sodium levels (hyponatremia) can cause dizziness, nausea, and headaches. However, the vast majority of people consume far more than the minimum required amount.

You can add flavor with herbs (like basil, oregano, dill), spices (like paprika, cumin), citrus (lemon, lime), vinegar, and aromatic vegetables like garlic and onion. Nutritional yeast is also a great option for a cheesy, savory taste.