Most healthy adults are advised to keep salt to around one teaspoon per day, which is about 5–6 grams of salt or under 2,300 mg of sodium, and often less if you have high blood pressure or heart/kidney issues. That “one teaspoon” includes salt already hidden in processed foods, not just what you sprinkle on top.

What experts recommend

  • Many health agencies suggest no more than ~5–6 g of salt per day (under 2,300 mg sodium) for adults.
  • Some heart organizations encourage aiming closer to 1,500 mg sodium daily for people at higher cardiovascular risk.
  • Children should generally have less than adult limits , scaled down with their lower energy needs.

Why too much salt is a problem

  • Regularly eating more than the recommended salt can raise blood pressure, which increases the risk of heart disease and stroke.
  • Many people get far above the guideline amounts because processed foods (breads, sauces, snacks, takeaways) are major hidden sources of sodium.

Rough daily targets (adults)

  • Safer upper limit for most adults:
    • Sodium: < 2,300 mg/day (about one level teaspoon of table salt).
* Salt (sodium chloride): **≤ 5–6 g/day**.
  • Often recommended “better goal” if you have or are at risk for high blood pressure:
    • Around 1,500 mg sodium/day , if achievable and approved by your clinician.

Practical ways to stay within that

  • Check labels and choose “reduced sodium” or lower-salt options when you can.
  • Cook more from basic ingredients and taste food before adding extra salt.
  • Watch high-salt items like cured meats, instant noodles, chips, sauces, and restaurant or takeaway meals.

When you should be extra careful

  • If you have high blood pressure, heart failure, kidney disease, or are older, your doctor may suggest stricter limits than the general one-teaspoon guideline.
  • If you exercise heavily, live in very hot climates, or are on special medications, you may need a more individualized sodium plan, so medical advice is important.

Bottom line: For most adults, trying to keep total salt close to one teaspoon a day (5–6 g, under 2,300 mg sodium) is a reasonable benchmark, and many people benefit from going somewhat lower, especially if they already have blood pressure or heart concerns.