Let's talk about salt — how unhealthy is it really?

Most people consume too much salt — with potentially massive effects for their health. But it's possible to find a healthy balance.

Give up chips, soy sauce and frozen pizza forever? Most people can't imagine living without these salty treats. But that's exactly what German Health Minister Karl Lauterbach has been practicing largely for more than 30 years. He says he does it to take care of his health.

We know excessive amounts of salt aren't great for us. Does that mean we should all follow Lauterbach's rigid strategy?

The comforting news in advance: "No, we don't have to do that," said Matthias Riedl, nutritionist and medical director of the Medicum Specialist Center in Hamburg, Germany. "But we do need a healthy approach to salt."

Only in small amounts

Salt is essential for life. To understand that, we need to take a closer look at the science behind the seasoning. Salt consists of the chemical compound sodium chloride. Our body requires sodium to regulate our water balance, ensure the functioning of nerves and muscles and to drive digestion.

The body needs about one gram of salt to accomplish these tasks.

In other words, salt in moderation is healthy.

"It depends, as with many other food products, on the dose," said Riedl. With salt, it could be compared to a J-shaped curve: "Too little salt is bad for you. After that there is a short, healthy section. But that can be exceeded very quickly."

One teaspoon per day

At what point do we exceed this healthy section? According to the World Health Organization (WHO), the limit is a maximum of five grams of salt per day. That's about one level teaspoon.

"We already exceed this amount with one frozen pizza," warned Riedl. The same applies to two tablespoons of soy sauce.

According to Riedl, it’s not a big deal if this happens once in a while. But many people regularly overstep the recommended fivegram limit.

Especially in some countries in east and central Asia, people consume too much salt. In China, the average salt consumption is around 10.9 grams per day — more than double the WHO limit.

Many European countries such as Germany, Portugal and

Italy, as well as the United States, Canada, Australia and New Zealand, also exceed the daily guideline. The situation is similar in Latin America — particularly in Brazil, Colombia and Bolivia. Only a few African countries have healthy rates of salt consumption.

Too much salt equals high blood pressure?

But why does the WHO set this limit of five grams? Studies have shown that if this amount is exceeded, we start seeing nega

Chips have a huge amount of added sodium, so snack in moderation

Too much salt can affect blood pressure, bone density and even promote obesity