Key takeaways

  • Salt is a compound that supports certain bodily functions, including muscle contractions, nerve function, and water level regulation.
  • Reducing salt intake may help some people lower their blood pressure. However, a low salt diet may not improve heart disease outcomes in all populations.
  • Most adults are eating too much salt. To reduce your salt intake, swap ultra-processed foods for whole foods, limit fast food consumption, and try seasoning food with alternative spices.

Salt is a naturally occurring compound and a common seasoning for our food. In addition to enhancing flavor, it is a food preservative and can help stop the growth of bacteria.

Yet over the past few decades, it has gained a bad reputation. Some research links it to conditions like high blood pressure, heart disease, and even stomach cancer.

In fact, most organizations recommend limiting sodium intake to below 2,300 mg daily. This amount is equal to about 1 teaspoon (6 grams).

This article will take a deeper look at the research to determine whether or not salt is actually bad for you.

The use of binary terms such as “male” and “female” or “men” and “women” in this article reflects the language of the sources we’ve used. Unless otherwise noted, it’s unclear whether the research we reference included participants with expansive gender identities.

Salt, also known as sodium chloride, is a compound of sodium and chloride, two minerals that play an important role in our health and survival.

Sodium is involved in muscle contractions. Sodium loss through sweat or fluid may contribute to muscle cramps in athletes, although it is not the only influencing factor.

Sodium also supports nerve function and regulates water levels in your body.

Chloride, on the other hand, is the second most abundant electrolyte in the blood after sodium. Electrolytes are atoms in bodily fluids that carry an electrical charge and are essential to everything from nerve impulses to fluid balance.

Chloride ions play an important role in regulating the function of cells in your body and the production of hydrochloric acid in your stomach.

Although both of these minerals are important, research shows that people may respond differently to sodium. Around 1 in 3 otherwise healthy people may experience high blood pressure with increased sodium intake.

Those who experience these effects are considered salt-sensitive and may need to monitor their sodium intake more carefully than others.

Some evidence suggests a link between increased salt intake and an increased risk of stomach cancer.

Some research highlights an association between increased salt consumption and Helicobacter pylori, a type of bacteria associated with a higher risk of stomach cancer.

Salt may also damage the stomach’s lining, which could correlate with a higher risk of stomach cancer.

A 2025 study associates 7.93% of gastric cancer deaths globally in 2021 with a high sodium intake.

However, it’s important to note that research currently shows an association between stomach cancer and high salt intake. More research is necessary to determine whether a high salt diet actually contributes to its development.

High blood pressure can cause extra strain on the heart and is a risk factor for conditions like heart disease.

Some research suggests that a low-salt diet may help lower blood pressure, especially in those with high blood pressure.

In a 2023 study, around 75% of middle-aged and older adults following a low sodium diet had lower systolic blood pressure after one week. The researchers state this effect was comparable to that of first-line antihypertensive medications.

A 2026 study found that sodium reductions and following the Dietary Approaches to Stop Hypertension (DASH) diet reduced overall blood pressure but did not improve blood pressure variability.

Keep in mind that certain individuals may be more sensitive to salt’s effects on blood pressure. Those who are salt-sensitive may be more likely to see a decrease in blood pressure with a low salt diet.

Dietary changes are also just one lifestyle change that can benefit your blood pressure. It’s important for anyone with high blood pressure to work with their doctor to manage their condition.

There is some evidence showing that high salt intake may be associated with an increased risk of certain conditions like stomach cancer or high blood pressure.

Expert recommendations for a heart-healthy diet typically involve significantly reducing or eliminating sodium. Despite this, evidence that salt reductions decrease the risk of heart disease or death for every individual is mixed.

According to a 2026 review, restricting sodium may improve hypertension but doesn’t necessarily improve heart failure outcomes, and may have negative effects on these outcomes.

A 2026 article suggests that salt restrictions may only benefit some people and that healthcare professionals may need to make case-by-case decisions, avoiding extreme restrictions for the majority.

The article’s authors draw this conclusion from analyzing heart failure outlook data among hospital outpatients.

While low sodium diets are important to prevent heart failure, salt restriction in acute heart failure treatments may further complicate outcomes.

Further research is necessary to determine how decreasing salt intake may affect different populations and their health outcomes.

Although a high salt intake is linked to several conditions, a diet too low in salt can also come with negative side effects.

An older 2018 study suggests sodium restrictions may worsen blood cholesterol levels in female participants with overweight and high blood pressure, although may not affect those with hypertension and moderate weights.

The researchers suggest this may be due to salt restrictions reducing body water content, which triggers an increase in hormones that can contribute to insulin resistance.

Insulin resistance causes insulin to work less effectively and leads to higher blood sugar levels as well as an increased risk of diabetes.

A low-salt diet can also lead to a condition called hyponatremia, or low blood sodium. With hyponatremia, your body holds on to extra water due to low levels of sodium, excess heat, or overhydration, causing symptoms like:

  • headaches
  • fatigue
  • nausea
  • dizziness
  • muscle cramps

The Food and Drug Administration (FDA) recommends limiting sodium intake to below 2,300 mg daily. However, most adults consume far more than this.

You might think that the easiest way to cut down on sodium is by tossing out the salt shaker altogether, but that’s not necessarily the case. Try the following tips to lower your sodium intake:

  • Swap ultra-processed foods for whole foods. This can also help promote a healthier diet rich in vitamins, minerals, fiber, and essential nutrients.
  • Cut down on restaurant visits and fast food.
  • Choose low sodium varieties of canned vegetables and soups.
  • Use salt in moderation when seasoning your foods. Consider alternative herbs and spices instead.

Moderate sodium intake with a healthy diet and lifestyle is the simplest way to mitigate some of the effects that may come with salt sensitivity.

Salt is an important part of the diet, and its components play essential roles in your body. However, for some people, too much salt may be associated with conditions like an increased risk of stomach cancer and high blood pressure.

Nevertheless, salt affects people differently and may not lead to adverse health effects for everyone.

If your doctor has recommended reducing your salt intake, continue to do so.

Otherwise, it seems that those who are salt-sensitive or have high blood pressure are the most likely to benefit from a low-salt diet. For most, sodium intake around the recommended one teaspoon (6 grams) per day is ideal.