By Reu'el McAllister Singh (Communications Intern)
World Salt Awareness Week, taking place from 12 - 18 May 2025, is a global health campaign aimed at reducing excessive salt intake and its related health risks. Led by World Action on Salt, Sugar & Health (WASSH) and Action on Salt, the 2025 campaign theme, "5 Ways to 5 Grams", encourages simple lifestyle changes to bring daily salt consumption in line with the recommended limit of 5 grams.
Why Salt Awareness Matters
Salt plays a key role in flavouring food and is essential for many important body functions, including fluid balance, nerve health, nutrient absorption, and muscle function. However, consuming too much salt can have serious consequences for your health. Excessive salt intake is one of the leading contributors to high blood pressure (hypertension), which increases the risk of heart disease, stroke, and kidney damage.
So, how exactly does salt affect your body? When you consume excess salt, your body retains more water to dilute it. This increases your blood volume, forcing your heart to pump harder and putting strain on your arteries. Over time, this added pressure can cause the arteries to stiffen, raising the risk of cardiovascular events and long-term organ damage.
Contrary to popular belief, salt-related health risks don't only affect older generations. Rising rates of high blood pressure are being seen in children and young adults, making it clear that excessive salt consumption is a concern for all age groups, highlighting the importance of awareness campaigns like World Salt Awareness Week.
South Africa's Hidden Health Threat
South Africans are known for their love of bold, flavourful food, but this often means high salt consumption. According to the Heart and Stroke Foundation South Africa, one in three adults in the country suffer from high blood pressure (hypertension). This makes hypertension one of the most common and serious health issues affecting the population.
Hypertension is often called a "silent killer" because it typically has no noticeable symptoms, yet it significantly increases the risk of heart attacks, strokes, kidney failure, and other life-threatening conditions. In South Africa, it's one of the leading causes of death and disability, contributing to the country's growing burden of non-communicable diseases.
Although the World Health Organization (WHO) recommends no more than 5 grams (1 teaspoon) of salt per day, some estimates suggest South Africans consume as much as 40 grams daily, eight times the limit. The danger lies not only in the salt we add at the table, but in hidden salt found in processed foods like snacks, deli meats, sauces, instant noodles, and ready-made meals.
5 Ways to 5 Grams: Practical Steps to Reduce Salt Intake
The 2025 campaign introduces five practical ways to lower your salt intake:
- Check food labels and choose lower salt options: Always read nutrition labels and select products with reduced or low salt content.
- Boost flavour and health with herbs and spices to replace salt: Season your meals with garlic, lemon juice, pepper, fresh herbs, and other natural alternatives.
- Use low or reduced sodium salts, seasonings, and sauces: Choose salt substitutes and sauces that are specifically made with less sodium.
- Drain and rinse canned vegetables and beans: This simple kitchen habit can greatly lower the salt content in canned goods.
- Eat mostly fresh, minimally processed foods: Fresh fruits, vegetables, and unprocessed meats typically contain less salt than packaged and processed items.
Raising Awareness and Encouraging Change
Changing our salt habits begins with awareness. Many people underestimate how much salt they consume daily, especially when it's hidden in foods that don't taste particularly salty. Awareness means understanding not just what needs to change, but why it matters. Whether through conversations at home, workplace initiatives, or community outreach, raising awareness can create a ripple effect of positive change. By sharing what we learn, we empower others to take small, meaningful steps toward better health. Talking about the health effects of excess salt can help people rethink their habits and adopt healthier routines. Together, we can build a culture that supports smarter eating and protects long-term health.
A Small Change with a Big Impact
World Salt Awareness Week 2025 serves as a powerful reminder that small daily lifestyle changes can lead to significant health benefits. By following the "5 Ways to 5 Grams" approach, we can protect our hearts, our brains, and our communities one teaspoon at a time.
Resources
Use these trusted sources to learn more and take the first step toward a healthier lifestyle.