Common kitchen ingredient found directly linked to short life expectancy, research finds. Which foods to avoid?

Salt is present in almost every kitchen. It is added while cooking and often again at the table without much thought. But recent research suggests that this everyday habit may come with long-term consequences. A study published in the European Heart Journal found that frequently adding salt to already prepared meals was linked to a shorter life span. Women who regularly added salt at the table had their life expectancy reduced by about 1.5 years, while men saw a drop of around 2.28 years.

The study analysed data from more than 500,000 participants in the UK Biobank. Researchers looked at how often people added salt to their food and also studied urine samples to assess sodium levels. The findings showed that people who habitually added extra salt had a higher risk of early death.

Rigved V. Tadwalkar, M.D., a cardiologist at the Pacific Heart Institute, told Prevention that what makes this study important is that it focused on salt added after cooking, not just the sodium already present in packaged or processed foods. He explained that this approach offers a clearer view of how additional salt intake can affect overall health.

How excess salt affects the body

High sodium intake has long been linked to high blood pressure and heart disease. Research published in Mayo Clinic Proceedings found that frequently adding salt to food was associated with up to a 39% higher risk of developing type 2 diabetes. Another study in Scientific Reports suggested that a low-salt diet may reduce blood pressure and even improve memory in older women.

At the same time, evidence reviewed by Healthline notes that while excess salt can raise the risk of hypertension and heart disease, too little sodium can also lead to problems such as low blood pressure, dehydration, and abnormal cholesterol levels. So the issue is not salt itself, but how much of it is consumed.

Hidden sources of sodium

Many people assume they only consume salt from what they sprinkle on meals. In reality, packaged and restaurant foods account for most sodium intake. Bread, pizza, processed meats like bacon and sausages, canned soups, salad dressings, chips, cheese, and even some breakfast cereals contain high levels of sodium. Some so-called “health foods” also contain added salt to improve taste.

The American Heart Association recommends limiting sodium intake to 1,500 mg per day, with an upper limit of 2,300 mg, which equals about one teaspoon of salt. However, average consumption often exceeds this amount.

What about traditional medicine?

According to research cited by the National Institutes of Health, Iranian medical texts describe salt as having several uses, from aiding digestion to balancing bodily fluids. These sources suggest that the right amount of salt depends on age, health condition, season, and individual temperament. Modern medicine, in contrast, generally provides fixed intake guidelines for the broader population.

Salt is necessary for nerve function, muscle movement, and fluid balance. The key is moderation. Experts advise checking nutrition labels, choosing low-sodium versions of packaged foods, and flavouring meals with herbs and spices instead of relying on the salt shaker.

The latest research does not suggest eliminating salt completely. But it does send a clear message: adding extra salt to meals, especially when daily intake is already high, may quietly reduce years from your life.