The Times Australia
The Times World News

.

Is salt good for you after all? The evidence says no

  • Written by Clare Collins, Laureate Professor in Nutrition and Dietetics, University of Newcastle
Is salt good for you after all? The evidence says no

Salt[1] is the most common form of sodium and is added to food during manufacturing, home cooking or at the table to enhance the taste or to extend the shelf life.

Most people have heard the advice to cut down on salt[2]. That’s because high sodium intakes are associated with high blood pressure[3], a major risk factor for cardiovascular disease, heart attacks and strokes.

So the recent headline[4] “Food myths busted: dairy, salt and steak may be good for you after all” was bound to grab-attention.

In the research article this headline is based on[5], the authors examined whether advice to substantially lower sodium intakes was supported by robust evidence.

The article’s premise is that current advice to limit sodium consumption to 2.3 grams a day is unachievable for most people in the long term. And it claims there isn’t good quality evidence to show lower salt intakes reduce the risk of heart attacks and strokes.

The authors suggest that current global sodium intakes, which range from 3-5 grams per day, are associated with the lowest risks for a heart attack, stroke or dying prematurely. And that heart attacks and strokes increase only when sodium intakes are higher or lower than this.

The researchers argue there’s a ‘sweet spot’ for salt intake and heart disease risk. Andrew Mente, Martin O’Donnell, and Salim Yusuf. Nutrients 2021, 13(9), 3232, CC BY[6][7]

But there are a number of controversies about these claims, and the existing advice to limit salt consumption remains. Lets take a closer a look at some of the issues associated with these claims, as well as important research the authors missed.

Most of us could afford to cut down on salt

One teaspoon of salt weighs around 5 grams and contains 2 grams of sodium.

Australians consume about 3.6 grams of sodium per day, equivalent to 9.2 grams (about 2 teaspoons) of table salt.

This is higher than the suggested dietary target[8] of 2 grams of sodium (5 grams of salt) per day and the adequate intake[9] range of 460-920 milligrams (1.3-2.6 grams of salt) a day.

Read more: Health Check: how much salt is OK to eat?[10]

Sodium intakes in Australia are similar to the rest of the world. Data from 66 countries[11], accounting for three-quarters of the world’s adult population, reported the average sodium consumption is 3.95 grams per day and ranges from 2.2 to 5.5 grams per day.

Yes, it’s possible to cut down on salt

Changing individual behaviour long term is challenging. But it’s possible.

A 2017 systematic review of dietary salt-reduction interventions[12] found individual dietary counselling could reduce a person’s salt consumption by about 2 grams a day (equivalent to 780mg of sodium), over time periods up to five years.

Population-wide strategies that include reformulating manufactured food with lower levels of salt, improved labelling and mass media education were even more effective in some regions[13], reducing average salt intakes by around 4 grams a day in Finland and Japan.

Japanese woman eats ramen from chopsticks.
Reformulating foods, better labelling and mass education can help reduce salt consumption. Shutterstock[14]

The authors of the latest paper highlight a lack of studies[15] in the population showing they’ve achieved dietary sodium intakes of less that 2.3 grams per day.

But this fails to acknowledge the challenges in conducting such a study to test that, or the importance of reducing your sodium intake relative to what you usually consume.

Cutting salt lowers your risk of heart disease

A recently published randomised trial across 600 villages in rural China[16] shows cutting salt intakes can reduce a person’s risk of cardiovascular disease, heart attack and stroke.

The study included more than 20,000 people with high blood pressure who either had a history of stroke or were aged over 60 years. One group was randomly assigned to use a salt substitute to reduce their sodium intake. The second group continued to use regular salt. Both groups were followed up over five years.

Read more: There is no great salt debate: we should be consuming less[17]

The intervention led to a reduction in sodium excreted in the urine (indicating complicance) and a reduction in blood pressure.

The rate of any major cardiovascular event, including heart attack, was 13% lower among those in the salt-substitute group compared to the regular salt group. The rate of strokes was 14% lower.

This trial demonstrates the benefit of reducing dietary sodium intakes, irrespective of a specific daily target.

Young man in a blue shirt puts salt into a salad bowl while cooking in a kitchen.
Australians consume two teaspoons of salt a day, when we should be limiting intake to one. Shutterstock[18]

Is it risky to have too little salt?

Humans need sodium to maintain essential bodily processes[19] such as fluid volume and cell stability. Sodium levels are balanced though a sensitive system of hormones, chemical processes and nerves to ensure that sodium in excess of needs is excreted in the urine.

There is conflicting evidence about heart health when you have very low sodium intakes. Some researchers have suggested there is a J-shaped[20] relationship, where both low and very high intakes increase the risk[21] of poor outcomes (the end of a “J” shape), while the lowest risk is across a broad mid-point of salt intake (the curve in the “J”).

Read more: Salt: how to cut back without losing that delicious flavour[22]

The J-shaped curve in some studies on salt and blood pressure[23] can be explained by issues such as measurement error, random variation, other differences (in age, sex, smoking status or socioeconomic status), existing dietary patterns or other health problems, interactions between a major sodium reduction, and the body’s physiological pathways that regulate blood pressure.

Or it could be explained by reverse causation, where the people recruited into the study report low sodium intakes because they have already been advised to follow a low salt diet before enrolling in the trial.

While we wait for more research to explaining discrepancies related to a J-shape curve, the evidence overwhelmingly finds[24] lower sodium intakes, compared to higher intakes, lead to important reductions in blood pressure.

Read more: Seven things to eat or avoid to lower your blood pressure[25]

Read more https://theconversation.com/is-salt-good-for-you-after-all-the-evidence-says-no-168743

Times Magazine

Headless CMS in Digital Twins and 3D Product Experiences

Image by freepik As the metaverse becomes more advanced and accessible, it's clear that multiple sectors will use digital twins and 3D product experiences to visualize, connect, and streamline efforts better. A digital twin is a virtual replica of ...

The Decline of Hyper-Casual: How Mid-Core Mobile Games Took Over in 2025

In recent years, the mobile gaming landscape has undergone a significant transformation, with mid-core mobile games emerging as the dominant force in app stores by 2025. This shift is underpinned by changing user habits and evolving monetization tr...

Understanding ITIL 4 and PRINCE2 Project Management Synergy

Key Highlights ITIL 4 focuses on IT service management, emphasising continual improvement and value creation through modern digital transformation approaches. PRINCE2 project management supports systematic planning and execution of projects wit...

What AI Adoption Means for the Future of Workplace Risk Management

Image by freepik As industrial operations become more complex and fast-paced, the risks faced by workers and employers alike continue to grow. Traditional safety models—reliant on manual oversight, reactive investigations, and standardised checklist...

From Beach Bops to Alpine Anthems: Your Sonos Survival Guide for a Long Weekend Escape

Alright, fellow adventurers and relaxation enthusiasts! So, you've packed your bags, charged your devices, and mentally prepared for that glorious King's Birthday long weekend. But hold on, are you really ready? Because a true long weekend warrior kn...

Effective Commercial Pest Control Solutions for a Safer Workplace

Keeping a workplace clean, safe, and free from pests is essential for maintaining productivity, protecting employee health, and upholding a company's reputation. Pests pose health risks, can cause structural damage, and can lead to serious legal an...

The Times Features

Duke of Dural to Get Rooftop Bar as New Owners Invest in Venue Upgrade

The Duke of Dural, in Sydney’s north-west, is set for a major uplift under new ownership, following its acquisition by hospitality group Good Beer Company this week. Led by resp...

Prefab’s Second Life: Why Australia’s Backyard Boom Needs a Circular Makeover

The humble granny flat is being reimagined not just as a fix for housing shortages, but as a cornerstone of circular, factory-built architecture. But are our systems ready to s...

Melbourne’s Burglary Boom: Break-Ins Surge Nearly 25%

Victorian homeowners are being warned to act now, as rising break-ins and falling arrest rates paint a worrying picture for suburban safety. Melbourne residents are facing an ...

Exploring the Curriculum at a Modern Junior School in Melbourne

Key Highlights The curriculum at junior schools emphasises whole-person development, catering to children’s physical, emotional, and intellectual needs. It ensures early year...

Distressed by all the bad news? Here’s how to stay informed but still look after yourself

If you’re feeling like the news is particularly bad at the moment, you’re not alone. But many of us can’t look away – and don’t want to. Engaging with news can help us make ...

The Role of Your GP in Creating a Chronic Disease Management Plan That Works

Living with a long-term condition, whether that is diabetes, asthma, arthritis or heart disease, means making hundreds of small decisions every day. You plan your diet against m...