SALT CAN DAMAGE YOUR HEALTH
The average Australian adult consumes 8-10 grams of salt each day. This is far more than our bodies
ment recommends that Australians should reduce the amount of salt they eat to less than 6 grams
Age
per day and aim for 4 grams per day where possible. In addition Australians with high blood pressure
1–3 yr
2.5
4–8 yr
3.5
require to stay healthy - we can comfortably survive on as little as a gram of salt each day. The govern-
or existing cardiovascular disease should reduce their salt intake to below 4 grams per day and even
further if they can. Targets for children are lower.
Blood pressure is the main cause of the adverse effects on health caused by salt, although salt has
been implicated in other major health problems including osteoporosis, stomach cancer, kidney
disease, diabetes, Ménière’s disease and asthma.
Recommended Upper Daily Limit (g salt)
9–13 yr
5
14–18 yr
5.75
Adults
6
BLOOD PRESSURE
The reason why the effects of salt on blood pressure are so important
is that blood pressure is the main cause of strokes and heart attacks
and these are the leading causes of death in the world. Furthermore,
salt raises blood pressure in almost everyone, not just a few people
that eat a lot. This effect compounds over the decades of life leading
to substantial increases in blood pressure for very large numbers of
people.
STROKE
Accordingly, it is not just people with high blood pressure or very high
levels of salt in their diet that can benefit from reducing salt intake.
Half of all disease caused by raised blood pressure actually occurs
amongst individuals with normal blood pressure levels. Over a longer
period of time, reducing salt intake will have an even greater effect as
Stroke is a leading killer in Australia with an estimated 40,000 to
48,000 stroke events occurring every year. High blood pressure is
the single most important risk factor for stroke. Salt is consequently
directly responsible for many of these strokes.
it will prevent the rise in blood pressure that occurs as we get older.
OVER 40% OF ALL STROKES COULD BE PREVENTED BY TACKLING
It is particularly important that children do not eat too much salt, as
HIGH BLOOD PRESSURE
blood pressure first starts to rise in childhood.
For further information on blood pressure, see the
Reducing your salt intake may decrease the likelihood of stroke,
independent of and in addition to the effect it has on blood pressure.
High Blood Pressure Research Council of Australia’s
For further information on stroke see the
website: www.hbprca.com.au and the AWASH
National Stroke Foundation website:
website www.awash.org.au.
www.strokefoundation.com.au
HEART ATTACKS AND HEART FAILURE
Raised blood pressure is a major risk factor for coronary heart disease,
stroke and heart attacks. Coronary heart disease is a leading cause
of death in Australia. Untreated high blood pressure can also lead to
heart failure, which can make the pumping action of the heart less
effective.
A reduction in salt intake of 25 to 35% could lead to a 20% or
greater reduction in risk of heart attacks and stroke
For further information on heart disease visit the
National Heart Foundation of Australia’s website:
www.heartfoundation.org.au
Continued over
SALT CAN DAMAGE YOUR HEALTH
OSTEOPOROSIS
KIDNEY STONES AND KIDNEY DISEASE
Salt intake is the major factor controlling the amount of calcium in
A high salt intake also increases the amount of sodium in our urine.
the urine and the amount of calcium lost from bones. Calcium is
Reducing salt intake has been shown to reduce calcium excretion,
vital for bone strength, and high salt intake which causes a loss of
and reduce reoccurrences of kidney stones - most kidney stones have
calcium may lead to weakening of the bones and an increased risk
calcium as their core constituent.
of osteoporosis.
High blood pressure has been shown to increase the risk of reduced
EVERY 5-6 MINUTES, SOMEONE IS ADMITTED TO AN AUSTRALIAN
kidney function and there is increasing evidence that a high salt
HOSPITAL WITH AN OSTEOPOROTIC FRACTURE
intake may increase how quickly kidney disease progresses, where
If we do not achieve the maximum strength of our bones when we
reach our mid to late twenties, our risk of developing osteoporosis
later in life is increased.
it is already present. A higher salt diet will increase water retention
which in turn will increase blood pressure and the risk of kidney
disease.
ONE IN THREE AUSTRALIANS IS AT INCREASED RISK OF DEVELOPING
For further information on osteoporosis visit
KIDNEY DISEASE
the Osteoporosis Australia website:
www.osteoporosis.org.au
For further information on kidney stones or
kidney disease, visit Kidney Health Australia’s
website: www.kidney.org.au
STOMACH CANCER
Salt, particularly in high concentration, damages the delicate lining
of the stomach. This makes it more vulnerable to infections by
Helicobacter Pylori, a type of bacteria that causes both stomach
ulcers and stomach cancer.
COUNTRIES WHERE PEOPLE EAT A LOT OF SALTY FOODS TEND TO
HAVE HIGH RATES OF STOMACH CANCER
In countries that have a higher salt intake than Australia, for example
Northern China, Japan and Korea, this is a major public health
problem.
For further information on stomach cancer,
visit the Cancer Council website:
www.cancer.org.au
OTHER EFFECTS OF SALT ON OUR HEALTH
A reduction in salt intake may also be beneficial for keeping a
number of other conditions under control, such as Ménières disease
and possibly asthma.
For more information visit www.asthmaaustralia.
org.au or www.menieres.org.au
Salt reduction is recommended for people with diabetes because
keeping blood pressure in the healthy range helps to reduce the risk
of the long term complications of diabetes.
For more information on diabetes visit the Diabetes
Australia website www.diabetesaustralia.com.au
A high salt diet can also lead to water retention. Many people with
water retention, including women with premenstrual water retention,
find considerable improvement in their symptoms by reducing their
salt intake.
THE GEORGE INSTITUTE
for International Health
Australian Division
of World Action on Salt & Health