Salt basics

Our bodies need some salt: it's a source of sodium which regulates many of our bodily functions. But you can have too much of a good thing – and most of us do. The sodium in salt contributes to high blood pressure, which can increase the risk of heart attacks or strokes.

Sodium helps maintain fluid in our blood cells, regulates our water balance, controls muscles and nerve function, and helps to maintain our body temperature. Sodium can’t be made by the body so we need to get it through what we eat – but only in very small amounts. Salt is the primary source of sodium in our diets.

What’s the problem?

Salt is sodium chloride. It’s the sodium in salt that can be bad for your health: blood pressure increases progressively with sodium intake. High blood pressure is more common among older adults – and research shows one in five New Zealand adults has high blood pressure. If your blood pressure stays high for a long time, it can greatly increase your risk of heart disease or stroke.

Research for Food Standards Australia New Zealand suggests that reducing sodium by 25 percent in manufactured food could result in an 18 percent reduction in both heart attacks and strokes by 2018. That could save up to 930 lives a year.

Half a teaspoon a day

The Ministry of Health recommends a range of daily sodium intakes. Its recommended maximum daily limit for adults – which is what you can consume without an increased risk of high blood pressure – is 2300mg per day. That’s about 6g of salt (or just over a teaspoon of fine salt).

However, for good health you need only 460-920mg of sodium a day. You can get this from less than half a teaspoon of fine salt.