Too much salt in your daily diet: These foods contain more than you think

Salt is a staple in our diet – yet most people don’t realize how risky excessive consumption can be. “Most people don’t know how much salt is unhealthy or where it hides,” says Dr. Matthias Riedl, nutritionist and internist.

A WHO study from 2025 shows that around 76% of Germans have low health literacy, struggling to find, understand, and apply health-related information – especially when it comes to their daily salt intake.

The biggest salt traps in everyday life

The majority of hidden salt comes from processed foods. “About 70% of the salt we consume comes from ready-made products,” explains Riedl. Bread, cheese, and cold cuts are particularly problematic. Eating these regularly can easily exceed the recommended daily limit.

Eating out can also increase your salt intake, as restaurants often use extra salt to enhance flavor.

How salt affects your body

Too much salt raises the risk of high blood pressure, heart attack, and stroke. The WHO therefore recommends consuming no more than five grams of salt per day. But it’s not just your heart that suffers. Excess salt can also harm your gut flora, increase cortisol – the stress hormone – and, over time, damage your kidneys and bones.

The problem? Its effects are gradual. High salt intake rarely causes immediate symptoms – yet the risk keeps increasing.

Less salt, more enjoyment

Salt is essential, but often less is more. Reducing processed foods and seasoning mindfully protects your heart, kidneys, and blood pressure. You don’t have to sacrifice flavor: herbs, lemon, and spice mixes can give your dishes a delicious kick – without extra salt.