Russian Time Magazine

Salt: Good or Bad? Let’s Find Out Without Myths

Lately, salt is being treated like the new enemy in our diets. We often hear: too much salt is bad, it raises blood pressure, and harms your health. Some people are even scared of salt, as if it’s poison. Many stop using it completely or only buy “no salt” products.

But let’s take a closer look — is salt really that bad? Or, like many things, is it all about balance?
Why do we need salt at all?

Salt is made of sodium and chloride. Both are very important for our body.

Sodium helps with:

  • Keeping the right water balance in the body
  • Sending nerve signals
  • Muscle movement — even your heart needs it to beat
  • Controlling blood pressure and blood volume

Chloride is needed for digestion. It’s part of your stomach acid.

Without salt, your body won’t work properly. If you remove it completely, you could get cramps, weakness, dizziness, and other problems.
Where’s the line between helpful and harmful?

Salt itself isn’t bad — the problem is too much of it.

The World Health Organization (WHO) says we should eat no more than 5 grams of salt per day — about one teaspoon.

But most people eat 2–3 times more than that. Why? Because salt is hidden in a lot of foods: bread, cheese, sausage, ready-made meals, fast food, even sweet pastries. So even if you don’t add much salt at home, you may still get too much.

What’s actually harmful?

Eating too much salt regularly can lead to:

  • High blood pressure
  • Swelling
  • Stress on your kidneys
  • Higher risk of heart disease

People with high blood pressure, kidney or heart issues need to be extra careful.

But! Cutting out salt completely (unless your doctor says so) isn’t a good idea either. Your body starts losing important minerals, muscles and nerves don’t work as well, and you feel weak and tired.

This is especially true for active people and those in hot climates — they lose more salt through sweat and need to replace it.
Want a simple guide?

Good news: you don’t have to stop eating salt. Just use it wisely.

Here are a few easy tips:

  • Don’t add salt just out of habit. Taste your food first.
  • Eat less fast food and processed foods — they often contain the most salt.
  • Use herbs and spices instead: thyme, rosemary, garlic, turmeric, basil — they add flavor without extra salt.
  • Read food labels. Look at the sodium content — 1 gram of sodium equals about 2.5 grams of salt.
  • Try alternatives: sea salt, Himalayan salt, or low-sodium options — they’re not perfect, but they may offer extra minerals.
Fun fact

Salt was one of the first ways people preserved food — meat, fish, vegetables — before fridges existed. It was so valuable that Roman soldiers were sometimes paid in salt. That’s where the word “salary” comes from!

How do you know you’re getting too much salt?

If you often feel thirsty after meals, your face or hands swell in the morning, or your blood pressure goes up and down — these might be signs of too much salt.
Salt isn’t the enemy. It doesn’t harm you by itself. The problem is how much and where it comes from. Just like with sugar, fat, or coffee — it’s all about balance.
No need to panic. Just be more mindful — and salt can actually help your health, not hurt it.
2025-05-18 21:13 HEALTH