Overview
- International and German recommendations cap daily salt at about 5–6 grams, while average intake in Germany is roughly 8–10 grams.
- Excess sodium drives water retention that raises blood volume and blood pressure, elevating risks for heart attack and stroke.
- Clinical syntheses and the National Guideline on Hypertension report that moderate sodium cuts can lower systolic pressure by about 1–5 mmHg and diastolic by 0.6–3 mmHg within weeks.
- Most sodium comes from hidden sources such as bread, processed meats, cheese, ready meals and salty snacks rather than from table salt.
- The BfR advises choosing fresh or minimally processed foods and seasoning with herbs, lemon juice or vinegar, with reporting also noting kidney strain and possible gut microbiome effects from high intake.