I downed a couple of handfuls of cashew nuts yesterday. As I munched away, I wondered whether it was the cashews or the salt I was enjoying.
Cashews are not the villains they’re sometimes made out to be. They’re a nutrient-dense snack packed with healthy fats, protein, fibre, starches, copper, zinc, iron, B-vitamins and vitamin K.
So… what about the salt?
The World Health Organisation recommends no more than 5g (one teaspoon) of salt a day. Yet globally, most of us sit between 7.5 and 12.5g—well above ideal levels.
Over the last decade, a number of studies have pushed back on the idea that “salt is evil.” High blood pressure is driven by many factors, including sugar intake, ultra-processed foods, weight gain, sleep, medications and genetics. Some analyses even show a J-shaped curve—meaning both very high and very low sodium intakes are linked with increased cardiovascular risk, with the lowest risk at moderate intake.
So what really matters?
Where your salt comes from, and what else it’s packaged with.
How Salt Works in the Body
Salt is essential for life. Sodium helps regulate fluid balance, nerve signalling and muscle contraction. Sodium and potassium work together to hydrate cells and maintain the electrical impulses that allow the heart to beat and the brain to communicate. We need some salt every day.
The real problem is the modern food environment. Most of us consume far more than the body needs—without realising it.
How Salt Raises Blood Pressure
Extra sodium → more fluid in your blood vessels → more pressure on your vessel walls.
Studies show that in people with high blood pressure, cutting sodium intake can lower blood pressure within days to weeks, sometimes to levels similar to those achieved with blood pressure medication. Salt reduction also helps people with high blood pressure and chronic kidney disease.
Why Women Can Be More Salt-Sensitive
Biology is nuanced. Some people are “salt-sensitive,” meaning their blood pressure rises more when they eat salt.
Women, especially after menopause, tend to be more salt-sensitive than men.
Why?
✅ Oestrogen protects blood vessels and kidneys. When it falls, salt sensitivity worsens.
✅ Hormones controlling fluid balance behave differently in female vs male bodies.
✅ Emerging research shows high salt can alter gut microbiota differently in women, affecting blood pressure.
So yes, if you’re 45+, you may get a bigger blood pressure hit from the same salty meal than a man would.
Where Most Salt Comes From
Around 75%+ of sodium in Western diets comes from processed and restaurant foods, not home cooking.
The usual culprits:
💥 Breads and bakery items
💥 Processed meats (ham, bacon, sausages)
💥 Cheese
💥 Sauces (especially store-bought, like tomato sauce)
💥 Canned soups
💥 Instant noodles
💥 Savoury snacks
If it comes in a packet, can, bottle or fast-food bag, assume it’s donating to your blood pressure. And that donation is bigger if you’re a menopausal woman
Salt Substitutes & Potassium
Potassium helps counterbalance sodium. This is one reason fruits, vegetables, beans and nuts are so heart-protective.
WHO now supports low-sodium salt substitutes (part sodium chloride, part potassium chloride) to reduce hypertension.
BUT- if you have kidney disease or take certain medications, check with your doctor before switching.
The Bottom Line
Salt isn’t evil; it’s essential. But in a world where most of our food is pre-salted, it’s easy to overshoot.
For most adults, especially women after menopause and anyone with high blood pressure, reducing sodium is one of the simplest, most powerful levers you have to protect your heart and brain.
You don’t need flavourless food. You need to be intentional about where your salt comes from.
And as for me…I probably need to limit my cashew-nut habit, or at least move to an unsalted version (sigh).