Reduce Salt Intake: WHO Guidelines and Practical Tips for Heart Health

The World Health Organization (WHO) strongly recommends cutting back on salt to lower risks of heart disease and stroke. As registered dietitians with years of experience guiding clients toward healthier habits, we know how achievable this is with simple changes.

Recommended Daily Intake

Adults should limit sodium to under 2 grams—or 5 grams of table salt—and aim for at least 3.51 grams of potassium daily to support cardiovascular health.

Our Current Reality

Back in 2006, guidelines urged no more than 6 grams of salt per day. Yet averages remain high: women consume about 7.5 grams, men 9.9 grams, often from hidden sources.

Expert Tips to Eat Less Salt

• Skip the salt shaker—season with herbs and spices instead.
• Always taste your food first; it may already be flavorful enough.
• Prioritize fresh vegetables over processed ones.
• Choose low-salt bread varieties.
• Steer clear of salty staples like ready meals, smoked meats, salami, raw ham, cheese, canned soups, sauces, savory snacks, pretzels, and chips.
• Scan nutrition labels: Sodium listings mean 1 gram equals 2.5 grams of salt. Compare brands for the lowest options.

Tracking your salt intake? Share your strategies in the comments—we're here to help refine them.