I am not a trained nutritionist, just a certified strength and conditioning specialist and personal trainer. So, please take my ensuing rant with a grain of salt.

Salt, or sodium chloride (short: sodium), is one of two essential electrolytes. The other is potassium, which works in tandem with sodium (sodium-potassium pump). Both are crucial for our health and well-being.

Is salt bad for you?

Salt is not inherently bad for you—the same goes for sugar, by the way; a topic for another day.

Since humans first appeared on this planet, salt has been essential to our diets. Salt/sodium is necessary for many body processes, such as nerve transmission, blood pressure regulation, and fluid balance maintenance.

Excessive salt intake can be harmful—and again, the same goes for sugar—In sensitive individuals, high amounts of salt can lead to high blood pressure.

However, what is considered too much depends on each person’s circumstances and health status. As with almost everything health and fitness-related, context matters a lot.

Recommended daily intake

According to the American Heart Association, no more than 2,300 mg (or roughly one teaspoon) of sodium should be consumed daily. That being said, 1,500 mg per day is the optimal daily limit for most adults. Health authorities across nations generally advise similar amounts.

Diet

Processed foods are the main source of salt in a typical Western diet. These foods usually have high sodium levels to boost flavor and extend shelf life. 

When we talk about processed foods, think of ready meals, fast food, deli meats, cold cuts, salty snacks like chips and pretzels, sauces, condiments, etc. If you eat these foods regularly, adding extra salt to your diet isn't necessary and can actually be harmful.

I personally steer clear of overly processed foods and rarely add extra salt to my meals.

Worried?

Don't eliminate salt entirely. Maintaining excellent health requires striking the correct balance.

Consult with a healthcare professional if you have concerns about your sodium intake or blood pressure. A doctor or registered dietitian can offer personalized advice.

Conclusion

By making smart choices and understanding the role of salt in your diet, you can enjoy the benefits of this essential mineral while keeping your health in check.

Sources of my knowledge

I like to get my information from scientific papers or nutritionists, usually through podcasts or at conferences. Whenever I'm uncertain about something, I always double-check using a reliable source.