Daily Salt Intake How Much Sodium is Too Much?

 

Experts warn that exceeding the recommended daily limit is a "silent killer" that significantly increases the risk of heart disease, stroke, and other severe conditions.

Health experts are raising the alarm over excessive daily salt intake, a major health risk linked to nearly 1.9 million deaths annually worldwide. According to the World Health Organisation (WHO), the average person's consumption far exceeds the recommended 5-gram daily limit. Nutritionists warn that while the effects aren't immediate, the long-term consequences can be detrimental to your health.

Excessive sodium intake is often called a "silent killer" because its damage accumulates over time. When you consume too much salt, your body retains more water, which increases your blood volume. This forces your heart to work harder and puts extra strain on blood vessel walls, leading to hypertension (high blood pressure).

Over time, chronic hypertension can cause severe and interconnected health problems. The constant pressure can damage and harden your blood vessels, significantly increasing the risk of heart attacks, heart failure, and strokes. The kidneys also bear the brunt, as they struggle to filter the excess sodium, which can lead to kidney damage and even renal failure.

As nutritionist Anshul Jaibharat explains, the danger lies in this chain reaction. "These effects are interconnected; elevated sodium levels have a significant impact on heart health, brain function, and renal function,” she said.

The issue is a global concern, highlighted by a WHO report linking high sodium intake to 1.89 million deaths per year. The problem is particularly pronounced in countries like India, where the average daily salt intake far exceeds global recommendations. This has prompted organizations like the Indian Council of Medical Research (ICMR) to launch public awareness campaigns, such as its “One Pinch of Salt” initiative, to educate citizens on the risks.

Given the severe, long-term risks, experts urge individuals to become more conscious of their sodium consumption. The key is to manage not only the salt added during cooking but also the high levels of hidden sodium in processed and packaged foods. Reducing daily salt intake is a critical and actionable step toward improving heart health, protecting vital organs, and lowering the risk of life-threatening conditions.

Disclaimer: The health tips shared on this blog are for informational purposes only and are not a substitute for professional medical advice. Always consult a qualified healthcare provider before making changes to your health routine. Content is based on publicly available sources and edited for clarity.