World Salt Awareness Week (12–18 May): Why it matters for South Africans

From 12 to 18 May 2025, we observe World Salt Awareness Week, a campaign aimed at highlighting the health risks associated with excessive salt consumption and promoting strategies to reduce intake. For South Africans, this week serves as a crucial reminder of the importance of managing salt consumption to fight the increasing levels of hypertension (high blood pressure) and cardiovascular diseases.

The hidden dangers of excessive salt intake

Salt, while essential for bodily functions, can be detrimental when consumed in excess. High sodium intake is a leading contributor to elevated blood pressure, which increases the risk of heart disease, stroke, and kidney problems. According to the Heart and Stroke Foundation South Africa, the average South African consumes about 8.5 grams of salt daily, surpassing the World Health Organisation’s (WHO) recommended limit of 5 grams per day (Source: www.worldactiononsalt.com). 

This overconsumption is not only due to the salt added during cooking or at the table. A significant portion comes from processed foods such as bread, margarine, soups, and gravies. These hidden sources make it challenging for individuals to monitor and control their salt intake effectively.

South Africa’s efforts to curb salt consumption

Recognising the health implications of high salt intake, the South African government implemented mandatory salt reduction regulations in 2016. These regulations set maximum sodium levels for various processed foods, aiming to reduce the population’s average salt intake. Studies indicate that between 2015 and 2019, there was a reduction of approximately 1.16 grams in daily salt consumption among South Africans.

Practical tips to reduce salt intake

Reducing salt consumption doesn’t mean sacrificing flavour. Here are some practical strategies:

• Cook with less salt: Enhance the natural flavours of food using herbs, spices, garlic, lemon juice, and chili instead of relying on salt.

• Limit processed foods: Choose fresh, whole foods over processed items, which often contain high levels of hidden salt.

• Read food labels: Check sodium content on packaging. Aim for products with less than 120mg of sodium per 100g.

• Rinse canned foods: If using canned vegetables or beans, rinse them under water to remove excess sodium.

• Be mindful of sauces: Sauces, dressings, and condiments can be significant sodium sources. Use them sparingly or choose low-sodium alternatives.

The broader impact

Reducing salt intake has profound health benefits. A modest reduction of 0.85 grams per day could potentially prevent approximately 7,400 cardiovascular deaths and 4,300 non-fatal strokes annually in South Africa, leading to significant healthcare savings. 

World Salt Awareness Week serves as a pivotal opportunity to reflect on our dietary habits and make conscious choices towards a healthier lifestyle. By taking proactive steps to reduce salt consumption, South Africans can significantly lower their risk of chronic diseases and improve overall well-being. 

For more information and resources on reducing salt intake, visit the Heart and Stroke Foundation South Africa at www.heartfoundation.co.za.