Overview
- WHO advises no more than 5 grams of salt per day, yet average intake in Germany remains far higher at roughly 10 grams for men and about 8.4 grams for women.
- More than 100 studies link higher sodium intake to elevated blood pressure, and the National Hypertension Guideline notes that reducing salt can lower readings within weeks.
- Excess sodium draws water into the bloodstream, increases blood volume, and raises vascular pressure, which heightens cardiovascular risk.
- Major contributors include bread, processed meats, cheese, snacks, ready meals, and some mineral waters, with experts urging fresh foods, label checks, flavoring with herbs or acids, and gradual reduction.
- Recent consumer reporting highlights possible effects on the gut microbiome and immune function and notes DGE warnings about calcium loss from bones, while specialty salts such as Himalayan do not mitigate sodium risks and may lack iodine.