Salt and heart health

Why is it important to reduce salt for heart health?

Salt is made up of sodium and chloride. Sodium is essential for your body, helping with nerve signals, muscle movements and fluid balance. However, too much sodium puts extra pressure on your blood vessels, which can increase blood pressure and lead to serious conditions like heart disease, stroke and kidney problems.

High blood pressure is one of the biggest contributors to heart disease. Reducing the amount of salt in your diet is one of the most effective ways to help lower your blood pressure and protect your heart.

Research shows that cutting back on salt by just 3 grams a day (which is about 1000 mg of sodium) could lead to fewer people needing blood pressure medication, and could help reduce deaths from stroke and heart disease.

Where is salt hiding in your food?

Most of the salt we eat doesn't come from table salt. Around 75 to 80% of the sodium we eat comes from processed and packaged foods, where salt is added during manufacturing to preserve shelf life or boost flavour.

You might not always taste it, but some everyday foods can be surprisingly high in salt.

Top sources of hidden salt include:

• Processed meats like ham, sausages, bacon, salami and deli meats
• Breads and breakfast cereals, even some that don’t taste salty
• Sauces, stocks, ready meals, snack foods, and fast food or takeaway

These foods are often called “discretionary foods,” meaning they’re not essential and are usually higher in salt, saturated fat, or added sugars. They tend to take the place of healthier options like vegetables, fruits, and wholegrains in our diets.

Even some foods that seem healthy like some soups, baked beans, or cheese, can be high in sodium. This is why reading food labels can help you make better choices and support your heart health.

How much salt should you be eating?

The Heart Foundation recommends adults eat no more than 5 grams of salt per day. That’s around 2000 mg of sodium, or about one teaspoon of salt. This amount gives your body the sodium it needs while helping to reduce your risk of high blood pressure.

Right now, the average Australian eats about 9 grams of salt per day, which is almost double the recommended amount.

It’s also worth knowing that all types of salt contain similar amounts of sodium. That includes sea salt, Himalayan pink salt, rock salt, and regular table salt. Despite the marketing, none of these options are better for your heart health.

What about low sodium salt substitutes?

Low sodium salt substitutes replace some of the sodium in regular salt with potassium. They can help lower blood pressure and reduce the risk of stroke and heart disease. The World Health Organization supports their use as a way to reduce sodium intake across the population.

However, in Australia, these products are not widely available and can be more expensive than regular salt, which may limit their use. They are also not suitable for everyone, especially people with kidney disease or those on certain medications. If you are thinking about using a salt substitute, it is best to talk to your doctor or health professional.

Looking for more information on the science behind our recommendations? 

We understand there is a lot of nutrition misinformation, and it’s important to find information from credible and trustworthy places. The Heart Foundation’s Heart Healthy Eating Pattern recommendations, and associated resources, are backed by the latest science and made with the unique needs of Australians in mind.

Curious about the evidence that informs our recommendations? Read more about our evidence reviews and position statements.