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Nutrition and daily life

Salt — food card: as much as you need, no more

Salt brings out flavour, but too much affects blood pressure, the kidneys and swelling. During treatment your salt needs can change. This card covers the role of salt, its hidden sources and how to cut down sensibly.

Last updated: ~2 min read
Most salt hides in ready-made foods
Figure 1.Most salt hides in ready-made foods.

01Short answer

Salt is a source of sodium, which the body needs for fluid balance and for nerves and muscles to work. The WHO advises adults to eat less than 5 g of salt a day (about a teaspoon). Most salt comes from ready-made foods. On steroids, with high blood pressure, swelling or kidney disease, cutting salt can matter; with vomiting, diarrhea or low sodium your doctor may advise the opposite. Herbs, lemon and spices keep the flavour without salt.

02Simple explanation

Salt gives sodium, which holds water in the body.

Too much salt can raise blood pressure and cause swelling.

Steroids also make the body hold salt and water.

Herbs and lemon give flavour without salt.

03Scientific explanation

WHO: adults should eat less than 5 g of salt (2 g sodium) a day.

MedlinePlus: sodium regulates blood pressure and fluid balance; both too much and too little can be dangerous.

Treatment: some medicines, vomiting and diarrhea change sodium levels, which is why doctors check blood tests.

04What happens in the body?

Hidden salt

100 g of white cheese ≈ 2–3 g salt; sausage, pickles and stock cubes also add a lot.

Blue light flows from glowing salt crystals toward the outline of a blood vessel.
Figure 2.Sodium regulates fluid balance.

How to cut down

Taste first, then add salt. Soak salty cheese in water. Use homemade broth instead of stock cubes.

How to keep the flavour

Dill, coriander, parsley, mint, lemon, garlic and sumac give flavour without salt.

A dish topped with dill, coriander and lemon, the salt shaker in shadow.
Figure 3.Herbs and lemon give flavour without salt.

When salt is needed

With severe diarrhea, vomiting or low sodium your doctor may advise salty broth or a special solution.

05Salt: four steps

Check the label, swap the shaker for herbs, soak salty foods, taste first.

Check the label — Hidden salt.1Check the labelHidden salt.
Herbs and lemon — Instead of the shaker.2Herbs and lemonInstead of the shaker.
Soak the cheese — Less salt.3Soak the cheeseLess salt.
Taste first — Then season.4Taste firstThen season.
Blood pressureSteady.
Fluid balanceLess swelling.
FlavourWith herbs.

06Key points at a glance

TopicIn brief
Hidden salt100 g of white cheese ≈ 2–3 g salt; sausage, pickles and stock cubes also add a lot.
How to cut downTaste first, then add salt. Soak salty cheese in water. Use homemade broth instead of stock cubes.
How to keep the flavourDill, coriander, parsley, mint, lemon, garlic and sumac give flavour without salt.
When salt is neededWith severe diarrhea, vomiting or low sodium your doctor may advise salty broth or a special solution.

07Key terms

Sodium
The main mineral in salt.
Oedema
Fluid building up in tissues.
Hyponatraemia
Low sodium in the blood.
Hidden salt
Salt in ready-made foods.
Electrolytes
Sodium, potassium and others in the blood.

08Key points

  • Less than 5 g of salt a day.
  • Most salt is in ready-made foods.
  • Less salt on steroids and with swelling.
  • With vomiting or diarrhea, follow your doctor.
  • Herbs and lemon keep the flavour.

09Frequently asked questions

Is sea salt healthier?

No, sea salt is also mostly sodium.

Food tastes bland without salt — what can I do?

Add herbs, lemon, spices and garlic; taste often recovers after treatment.

Can I use potassium salt?

Potassium-based salt substitutes can be dangerous with kidney disease and some medicines. Ask your doctor.

10Questions for your doctor

Take these questions to your appointment. The ones you save are collected on the “My questions” page and stay on this device only.

  1. Is sea salt healthier?

  2. Food tastes bland without salt — what can I do?

  3. Can I use potassium salt?

My questions

12Sources

  1. World Health Organization (WHO). Sodium reduction (fact sheet)
  2. NHS. Salt: the facts
  3. American Heart Association. Sodium and salt
  4. MedlinePlus. Sodium in diet
  5. National Cancer Institute. Eating Hints: Before, During, and After Cancer Treatment
  6. Annals of Oncology, 2020. Cancer-related fatigue: ESMO Clinical Practice Guidelines for diagnosis and treatment
  7. Sleep Medicine Reviews, 2016. A systematic review and meta-analysis of randomized controlled trials of cognitive behavior therapy for insomnia (CBT-I) in cancer survivors
  8. CDC. Preventing Food Poisoning
  9. American Cancer Society. Food Safety During Cancer Treatment
  10. Leukemia & Lymphoma Society. Diet Guidelines for Immunosuppressed Patients
Medical disclaimerThis information is for educational purposes only and does not replace medical advice.
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