Africa-Press – Rwanda. Excessive salt consumption is putting millions of lives at risk, nutrition experts have warned. As the world observes Salt Awareness Week, May 12–18, the public is urged to recognize the serious health risks linked to a high-salt diet.
According to the World Health Organization (WHO), such diets are linked to an estimated two million deaths globally each year. While salt is essential in supporting muscle function, nerve transmission, and maintaining fluid balance in the body, consuming it in excess, especially from processed foods can lead to serious health consequences over time, including high blood pressure, kidney failure, and cancer.
WHO recommends no more than four grams of table salt per day, about one level teaspoon. This guideline has been adopted by the Ministry of Health and Rwanda Biomedical Center (RBC) based on scientific evidence linking excess salt to a range of chronic diseases.
“Consuming more than the recommended amount puts your health at risk. The damage isn’t always immediate, but over time it becomes dangerous,” said Private Kamanzi, the Chairman of Rwanda Nutritionists Society (RNS).
Kamanzi explained that while the body needs sodium and chloride, which are the main components of salt for critical functions, problems arise when these minerals build up excessively in the body. One of the earliest warning signs is fluid retention.
“When sodium levels rise beyond normal, the kidneys respond by holding onto extra water to restore balance. This water retention may lead to swelling in the legs or feet, and over time, it overworks the kidneys,” he said.
Such strain on the kidneys can gradually result in their failure, with long-term over-consumption of salt directly contributing to chronic kidney disease. Additionally, the increase in blood volume caused by retained water raises pressure in the arteries, a well-known cause of hypertension.
“High blood pressure is one of the most prevalent consequences of high salt intake, it may not produce symptoms right away, but it increases the risk of stroke and heart disease—the world’s leading killers.”
Kamanzi highlighted alarming research from Harvard’s School of Public Health, which found that people who consumed more than four grams of salt per day had a 68% higher risk of developing stomach cancer. The study indicated that salt may damage the stomach lining, creating conditions conducive to cancer.
Despite the dangers of overconsumption, sodium helps muscles contract and function properly, while chloride supports nerve signal transmission. Salt is also necessary for optimal brain performance and maintaining the body’s electrolyte balance, he explained.
In Rwanda, salt sold on the market is fortified with potassium iodide, a government policy that has helped eliminate goiter, a thyroid-related condition caused by iodine deficiency.
He warned against eliminating salt from the diet, a practice he said some people adopt after receiving non-professional medical advice.
“We have seen individuals develop serious complications such as weak muscles, dizziness, and even heart rhythm irregularities after cutting salt out completely,” he said.
Instead of quitting salt, Kamanzi urged the public to focus on regulating its consumption and seeking nutrition advice only from qualified health professionals.
“Balance is key. Too much is harmful, but too little can be dangerous as well.”
Martine Umuhire, a nutritionist and dietitian at Nutri-Sante Rwanda, a Kigali-based nutrition clinic, said that salt can interfere with common medications.
“For people on diuretics or other blood pressure medications, a high-sodium diet reduces the effectiveness of treatment by retaining the fluid these drugs are designed to eliminate,” Umuhire said, noting that other health complications linked to excessive sodium intake include osteoporosis, and gastrointestinal damage.
“Too much sodium can irritate the stomach lining, leading to ulcers or inflammation, and may even raise the risk of stomach cancer. It also causes fluid buildup, which contributes to bloating and weight gain,” she said.
To help people and communities reduce sodium intake, WHO has published several practical guidelines:
“Choose fresh, unprocessed foods whenever possible, look for low-sodium products (under 120mg of sodium per 100g), limit the use of processed snacks, sauces, dressings, and instant foods, remove salt shakers from the table to reduce unconscious use, and use herbs and spices instead of salt when cooking.”
According to WHO, sodium is an essential nutrient, necessary for maintaining plasma volume, transmitting nerve impulses, and supporting normal cell activity. Sodium deficiency is extremely rare in healthy individuals, as natural sources like milk, meat, and seafood already contain sufficient amounts.
Experts say much of the salt in diets comes from packaged and processed foods.
Items such as bread, processed meats, chips, and condiments, including soy sauce and bouillon cubes, often contain high levels of sodium.
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