The World Health Organization (WHO) recommends adults consume less than 5 grams of salt per day. This is equivalent to less than 2000 mg of sodium.
Understanding Salt and Sodium
It's crucial to differentiate between salt and sodium:
- Salt (Sodium Chloride): The common table salt we use in cooking and seasoning.
- Sodium: A mineral that is a component of salt.
When dietary guidelines mention sodium, it is in reference to the sodium component of salt. 5 grams of salt contains approximately 2000 mg of sodium.
WHO Recommendations for Salt Intake
According to the WHO, adults should aim for:
- Sodium: Less than 2000 mg per day
- Salt: Less than 5 grams (just under a teaspoon) per day
Why Limit Salt Intake?
Excessive salt consumption is linked to several health problems, most notably high blood pressure (hypertension), which increases the risk of heart disease and stroke. Reducing salt intake can significantly improve your health outcomes.
Practical Tips to Reduce Salt Intake
- Read Food Labels: Pay attention to the sodium content per serving.
- Cook at Home: Home-cooked meals generally have lower sodium content than restaurant or pre-packaged foods.
- Use Herbs and Spices: Enhance flavors with herbs, spices, and citrus instead of salt.
- Limit Processed Foods: Processed foods are often high in sodium.
- Rinse Canned Foods: Rinsing canned beans and vegetables can remove some of the excess sodium.
- Avoid Adding Salt at the Table: This helps you control your overall salt intake.
- Choose Low-Sodium Options: Select low-sodium or no-salt-added versions of common products.
