Some scientists believe that eating too little salt can be just as risky as consuming too much. BBC has reported on new research that is challenging long-held views about how salt affects our health.

In 2017, Turkish chef Nusret Gökçe, famously known as “Salt Bae”, became an internet sensation after a video of him sprinkling salt over a steak went viral. His dramatic style reflected our fascination with salt. Despite constant health warnings, people around the world still consume nearly double the recommended amount, which can harm our health.

However, a growing number of studies question whether a low-salt diet is actually better. Some researchers argue that very low salt intake may also carry health risks, sparking a heated debate among scientists and health experts.

How Much Salt Should We Eat?

According to the World Health Organization (WHO), adults should consume less than 2 grams of sodium per day, which equals about 5 grams of salt. In the United Kingdom, the NHS recommends a daily limit of 6 grams. However, most people eat more than that. The average salt intake in the UK is around 8.4 grams per day, while the global average is estimated at nearly 10.8 grams.

Only about a quarter of this comes from the salt we add to food ourselves. The rest is hidden in processed foods such as bread, sauces, soups and even breakfast cereals. Labels can also be confusing, as manufacturers often list sodium content rather than salt, which makes it easy to underestimate how much salt we eat.

Why Too Much Salt Is Dangerous

Medical experts agree that too much salt increases the risk of high blood pressure, which can lead to heart disease and strokes. The WHO estimates that excessive sodium intake causes about 1.89 million deaths globally each year.

Salt makes the body retain water, raising blood pressure until the kidneys remove the excess fluid. Over time, this extra pressure damages the arteries. Research shows that reducing salt intake can significantly lower blood pressure and reduce the risk of cardiovascular disease.

For example, data from the Health Survey for England found that lowering salt intake by 1.4 grams per day helped cut fatal strokes by 42% and heart disease deaths by 40%.

Why Some Scientists Disagree

BBC reports that not everyone agrees that eating less salt is always beneficial. Some scientists suggest that the relationship between salt and health follows a “J-shaped” pattern, meaning both very high and very low intake can increase risk.

One large study published in The Lancet found that people who consumed less than 7.5 grams of salt per day had a higher risk of heart problems than those with moderate intake between 7.5 and 12.5 grams. Researchers argued that there may be an “ideal middle range” for salt consumption.

However, many experts strongly criticise these findings. They argue that such studies often rely on unreliable data or fail to measure salt intake accurately. Some researchers also point to possible conflicts of interest, as parts of the food industry have supported studies that downplay salt’s risks.

Different Bodies, Different Reactions

Another complication is that people respond differently to salt. Factors such as age, ethnicity, weight and family history can affect how sensitive someone is to salt. Those with higher salt sensitivity are more likely to develop high blood pressure.

Still, experts like Professor Francesco Cappuccio from the University of Warwick insist that everyone benefits from reducing salt, not just those with high blood pressure. He believes studies claiming otherwise are flawed.

Sara Stanner, from the British Nutrition Foundation, also supports gradual salt reduction. She says that most people eat too much without realising it, as salt is found in many everyday foods. Reducing salt across the food industry, she adds, is the best way to improve national health.

Finding the Right Balance

While research continues, most experts agree on one thing: too much salt definitely raises blood pressure. Some evidence suggests that diets rich in potassium from fruits, vegetables, nuts and dairy may help balance out salt’s effects.

Ceu Mateus, a health economics lecturer at Lancaster University, advises that we focus on awareness rather than fear. “We should know where salt hides in our diet and avoid excessive amounts,” she says. “But removing it completely isn’t necessary.”

Despite the ongoing debate, the strongest conclusion from years of research remains clear, consuming too much salt is harmful. For now, it seems wise to take these new claims with, quite literally, a pinch of salt.