Blood Pressure and Salt

Why Salt Affects Blood Pressure

Salt is essential for life – but the amount makes all the difference. Sodium, a component of table salt (sodium chloride), plays an important role in the body's fluid balance. At the same time, consuming too much salt can increase blood pressure.

The reason: salt binds water in the body. If too much salt is consumed over a prolonged period, blood volume increases – and so does the pressure in the blood vessels. Especially in people with what is known as “salt sensitivity,” blood pressure responds significantly to salt intake.

How Much Salt Is Healthy?

The World Health Organization (WHO) recommends consuming no more than 5 grams of salt per day. However, average consumption in Germany is actually considerably higher.

Many people underestimate their daily intake because most of the salt is not visible.

The Real Problem: Hidden Salt

The biggest problem is not the salt shaker on the table, but the large amount of hidden salt in our diet.

Processed foods and meals eaten away from home in particular often contain considerably more salt than consumers realize. These include:

Bread and baked goods
Sausages and meat products
Cheese
Ready meals
Snacks and fast food
Restaurant meals and food deliveries

These foods account for most of our daily salt intake.

Salt Levels You Should Know:

Product	Salt content
Roll (to bake at home)	approx. 1.1 g
Slice of toast bread	approx. 0.4 g
100 g cereal	approx. 0.7 g
100 g raw ham	approx. 8.0 g
100 g cooked ham	approx. 2.3 g
Bratwurst	approx. 2.0 g
Vienna sausage	approx. 1.0 g
Potato dumpling (ready-made)	approx. 1.2 g
100 g ready-made potato salad	approx. 1.0 g

These are only rough guidelines. Foods are always subject to natural variations.

Salt calculator for mineral water:

Sodium: mg/L Chloride: mg/L

Salt: 1.7 mg/L

Warning – Often Underestimated: Salt in Effervescent Tablets

Effervescent tablets, for example those containing magnesium or vitamin C, as well as effervescent painkillers, are an often-overlooked source.

To allow these tablets to dissolve in water, they often contain sodium compounds (e.g. sodium bicarbonate). As a result, a single effervescent tablet may already contain several hundred milligrams of sodium.

This can be relevant for people with high blood pressure – especially if such products are taken regularly. Several effervescent tablets per day can significantly increase daily salt intake without the person realizing it.

People who want to keep an eye on their blood pressure should therefore:

check the sodium information in the package leaflet
switch to sodium-free tablets where possible
not take effervescent tablets over prolonged periods unless medically necessary

Recent Studies: Why Less Salt in Food Is So Important

A UK study published in the journal Hypertension in 2026 shows just how significant the impact of hidden salt actually is.

The researchers calculated what effect systematically reducing the salt content of frequently consumed foods would have. Their calculations were based on national dietary data and specific targets for various product groups.

The result: average salt intake could fall from 6.06 to 4.94 grams per day – a reduction of around 17.5%.

The model calculations show that this could provide significant long-term health benefits:

significantly fewer cardiovascular diseases
fewer strokes
higher overall life expectancy

Particularly interesting: These effects would occur without people having to actively change their behavior – solely through lower salt levels in everyday products.

The study therefore highlights the importance of structural measures and mindful consumption of processed foods.

Salt and Individual Blood Pressure

Not everyone responds to salt to the same degree. While some people's blood pressure rises significantly, it remains almost unchanged in others.

Those frequently affected in particular include:

older people
people with high blood pressure
people who are overweight
people with diabetes

Reducing salt consumption can be particularly effective for these groups.

How Much Does Salt Affect Blood Pressure?

Studies show that reducing salt consumption can measurably lower blood pressure. The effect varies from person to person but can be significant, particularly in people with high blood pressure.

It is important to note that the effect does not occur in the short term, but results from a lasting change in diet.

Tips for Consuming Less Salt Every Day

Reducing salt consumption is often easier than expected – if you know what to look out for:

cook with fresh ingredients whenever possible
cut down on processed foods
check ingredient lists
season food mindfully (e.g. with herbs and spices)
choose low-salt alternatives

Salt Alternatives: Useful or Not?

Products described as “salt alternatives,” usually based on potassium chloride, are frequently offered.

These can help reduce sodium intake and therefore have a positive effect on blood pressure. However, the following should also be noted:

the taste is often slightly bitter or different from what people are used to
not all products are suitable for everyone

Particular caution is needed for people with:

kidney disease
certain heart medications (e.g. ACE inhibitors, potassium-sparing diuretics)

In these cases, increased potassium intake can be problematic. If in doubt, salt substitutes should therefore be discussed with a doctor.

For healthy people, they can be a useful addition – but they are no substitute for an overall balanced diet based on foods that are as unprocessed as possible.

Even small changes can make a difference in the long term.

Can too little salt also be a problem?

In addition to excessive consumption, there is occasional debate about whether a very low salt intake can have adverse health effects.

In fact, some studies show that extremely low sodium levels may be associated with an increased risk of certain health problems. However, it is important to distinguish between the following:

These effects usually concern very low intake levels or certain risk groups
Pre-existing conditions often also play a role

For the general population, the following still applies: Excessive salt consumption is much more common and more clearly associated with health risks than insufficient consumption.

A moderate reduction – as recommended by professional medical associations – is considered safe and beneficial.

Conclusion

Salt is an important factor in blood pressure – especially when consumed in excessive amounts. The key issue is not so much adding salt at the table, but the often-unconscious consumption of salt through processed foods and additional sources such as effervescent tablets.

Current studies show that even moderate reductions can have major health benefits. Anyone who wants to improve their blood pressure should therefore pay particular attention to hidden sources of salt.

A conscious approach to diet is an important part of preventing and treating high blood pressure.

Sources:

This article is from Tensana – the leading app since 2011, helping hundreds of thousands of people monitor their blood pressure every day. Our content is based on carefully researched, evidence-based data and is continuously updated (as of 04/2026).

Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as outpatient care, and has headed the specialist editorial team at Tensana since 2015. Thanks to her extensive additional qualifications as an emergency medical technician, first responder, and in various areas of therapy and emergency care, she provides well-founded, practical, and reliably verified information.