In brief
Salt is made of sodium and chloride. A small amount of sodium is important for good health, but the average Australian eats almost double the sodium they need.
- Most bread in Australia and New Zealand must be made with iodised salt.
- Potassium helps to lower blood pressure.
- Some salt substitutes contain potassium, so talk to your doctor before using them.
How it works
Sodium helps maintain blood volume and tissue fluids. Too much sodium can cause high blood pressure, which is a risk factor for heart disease, stroke and kidney disease, and higher sodium intake is also linked to heart failure, kidney stones, fluid retention, stomach cancer and osteoporosis.
Around 75% of the salt we eat comes from processed foods, and bread is a major source. Check the sodium per 100 g on food labels. A low-salt product has less than 120 mg of sodium per 100 g. Look for salt-reduced or no-added-salt products and avoid fast and takeaway foods that are high in salt.
In Australia
Australian adults should aim for no more than one teaspoon (5 grams) of salt a day, which is 2,000 mg of sodium, according to NHMRC advice reported by the Better Health Channel.
Food sources
- Processed and packaged foods
- Bread
- Fast and takeaway foods
Connections
4 connections on the map. Select a topic to read its page.
Salt (sodium) can raise
A diet high in salt makes kidney stones more likely.
Sources: healthdirect Australia, Kidney stones; Better Health Channel (Victorian Government), Salt
Too much sodium can cause high blood pressure, and a high-salt diet is a risk factor for it.
Sources: Better Health Channel (Victorian Government), Salt; healthdirect Australia, High blood pressure (hypertension)
Salt (sodium) can worsen
- Swelling (fluid retention) Supported
Higher sodium intake is linked to fluid retention, and eating less salt is one way to manage it.
Sources: Better Health Channel (Victorian Government), Salt; healthdirect Australia, Fluid retention
Salt (sodium) is linked with
Most bread in Australia and New Zealand must be made with iodised salt.
Sources
Each connection above names its own source. See every source AskBioMap uses.
Summarised from the Better Health Channel and healthdirect. Sources read on 19 October 2026. General education only, not medical advice. Spotted a mistake? Please tell us through the HuBu-Intel contact page.