Several health organizations recommend low sodium intake (below 2.3 g/day, 5.8 g/day of salt) for entire populations, on the premise that lowering of sodium intake, irrespective of its level of intake, will lower blood pressure and, in turn, will result in a lower incidence of cardiovascular disease. These guidelines were developed without effective interventions to achieve long term sodium intakes at low levels in free-living individuals and without high-quality evidence that low sodium intake reduces cardiovascular events (compared with average levels of intake). In this review, we examine whether advice to consume low amounts of sodium is supported by robust evidence. We contend that current evidence indicates that most people around the world consume a moderate range of dietary sodium (3 to 5 g/day), that this level of intake is associated with the lowest risk of cardiovascular disease and mortality, and that the risk of adverse health outcomes increases when sodium intakes exceeds 5 g/day or is below 3 g/day. While the current evidence has limitations, it is reasonable, based upon prospective cohort studies, to suggest a mean target of below 5 g/day in populations, while awaiting the results of large randomized controlled trials of sodium reduction on cardiovascular disease and death.
Figure 1. Conceptual diagram of health risk by sodium intake levels based on the current evidence. The lowest risk range (i.e., “sweet spot”) for sodium intake is at ~3 to 5 g/day, with both lower and higher levels of intake associated with higher risk of cardiovascular disease or death. The Dietary Guidelines for Americans (DGA) recommendation for sodium corresponds with a higher risk of adverse health outcomes.
Figure 1Sodium excretion versus composite outcome events Cubic splines for the association between sodium excretion and composite outcome events (risk of death and major cardiovascular events), overall and by hypertension status in the four included studies (N=133?118). The analyses were adjusted for the variables in the primary model which included age, sex, ancestry (Asian vs non-Asian), body-mass index, educational level, alcohol intake, current smoking, physical activity, status with respect to diabetes mellitus, a history of cardiovascular events, treatment allocation (ramipril, telmisartan, or both, and treatment with statins, β blockers, diuretic therapy, calcium antagonist, and antidiabetes medication). https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)30467-6/fulltext
1. 日常盐的量用在我味觉感到合适的下限。就是说，感到味道够了，就不要再加盐了。
2. 高盐显然不好。盐吃得多，你的体液就多，血液体积就大。如果你调节血压的机制有些问题，就可能造成高血压。
3. 过低的盐也不好。主要原因有二：A， 盐吃得太少，血液体积就降低。你的身体对低于正常的体液的一个反应是激活肾素，血管紧张素和醛固酮系统。长期激活这些激素对身体是有害的。B，较新的研究认为盐不仅在体液中，也存在于皮肤中，参与对抗微生物入侵的免疫反应。如果身体含盐太少，人的抗病能力会下降。另外，有研究表明低盐可能是骨质疏松的危险因素，有网友怀疑低盐头发白得快。虽我没有看到有关文献，但不排除这种可能。
4. 对于采用生酮饮食的人来说，要适当补充盐分，也就是食物不能太淡。因为生酮饮食导致胰岛素降低，这使肾脏排钠增加。如果不从饮食中获得足够的钠，身体就不能维持正常的血液容量，导致血压过低。
对高血压而言，限盐也是治标的一种，其实与吃药没有太大区别。最后要提的一点是：一种营养成分的合适的量一般是呈U字形的，有一个理想的范围，太多或太少往往都不好。盐的事情还有很多可说，我知识有限，所见不多，就聊这么多吧。推荐下面一篇文章， 其观点我基本赞同。各位根据下面的摘要文字和文章最重要的图来决定是否看正文。我翻译水平有限，采取谷歌翻译，谬误难免，敬请注意，不清楚之处请参考原文。
Sodium Intake and Health: What Should We Recommend Based on the Current Evidence?（谷歌翻译：钠摄入量与健康：根据目前的证据，我们应该推荐什么？）https://www.mdpi.com/2072-6643/13/9/3232/htm#B24-nutrients-13-03232
Several health organizations recommend low sodium intake (below 2.3 g/day, 5.8 g/day of salt) for entire populations, on the premise that lowering of sodium intake, irrespective of its level of intake, will lower blood pressure and, in turn, will result in a lower incidence of cardiovascular disease. These guidelines were developed without effective interventions to achieve long term sodium intakes at low levels in free-living individuals and without high-quality evidence that low sodium intake reduces cardiovascular events (compared with average levels of intake). In this review, we examine whether advice to consume low amounts of sodium is supported by robust evidence. We contend that current evidence indicates that most people around the world consume a moderate range of dietary sodium (3 to 5 g/day), that this level of intake is associated with the lowest risk of cardiovascular disease and mortality, and that the risk of adverse health outcomes increases when sodium intakes exceeds 5 g/day or is below 3 g/day. While the current evidence has limitations, it is reasonable, based upon prospective cohort studies, to suggest a mean target of below 5 g/day in populations, while awaiting the results of large randomized controlled trials of sodium reduction on cardiovascular disease and death.
谷歌翻译摘要：
一些健康组织建议整个人群的钠摄入量较低（低于 2.3 克/天，5.8 克/天的盐），前提是降低钠摄入量，无论摄入量如何，都会降低血压，进而，会降低心血管疾病的发病率。这些指南的制定没有有效的干预措施来实现自由生活个体的长期低钠摄入量，也没有高质量的证据表明低钠摄入量可以减少心血管事件（与平均摄入量相比）。在这篇综述中，我们检查了是否有强有力的证据支持摄入少量钠的建议。我们认为，目前的证据表明，世界上大多数人的膳食钠摄入量范围适中（3 至 5 克/天），这一摄入量与心血管疾病和死亡率的最低风险相关，并且当钠摄入量超过 5 克/天或低于 3 克/天时，不良健康后果会增加。虽然目前的证据有局限性，但基于前瞻性队列研究，建议人群中的平均目标低于 5 g/天，同时等待关于减少钠盐对心血管疾病和死亡的大型随机对照试验的结果是合理的。
Figure 1. Conceptual diagram of health risk by sodium intake levels based on the current evidence. The lowest risk range (i.e., “sweet spot”) for sodium intake is at ~3 to 5 g/day, with both lower and higher levels of intake associated with higher risk of cardiovascular disease or death. The Dietary Guidelines for Americans (DGA) recommendation for sodium corresponds with a higher risk of adverse health outcomes.
谷歌翻译：图 1. 基于当前证据的钠摄入量健康风险概念图。 钠摄入量的最低风险范围（即“最佳点”）约为 3 至 5 克/天，摄入量越低或越高，心血管疾病或死亡的风险越高。 美国人膳食指南 (DGA) 对钠的建议与不良健康后果的风险较高相对应。我的注释：3到5克钠大体对应于8到12克盐。
也记得WHO对于一般人的建议：每日5克食盐（相当于钠2克）？而你这U图里最低风险“最佳点”的钠为4g ，相当于盐10克，貌比WHO多了一倍？ 到底应听谁的？：）
当然特殊病人得格外严格限盐，比如有心衰，肾脏病，水肿等那是没办法。体力劳动者出汗多的在这基础上得适量增加。。
Figure 1Sodium excretion versus composite outcome events Cubic splines for the association between sodium excretion and composite outcome events (risk of death and major cardiovascular events), overall and by hypertension status in the four included studies (N=133?118). The analyses were adjusted for the variables in the primary model which included age, sex, ancestry (Asian vs non-Asian), body-mass index, educational level, alcohol intake, current smoking, physical activity, status with respect to diabetes mellitus, a history of cardiovascular events, treatment allocation (ramipril, telmisartan, or both, and treatment with statins, β blockers, diuretic therapy, calcium antagonist, and antidiabetes medication). https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(16)30467-6/fulltext血压低， 骨质疏松，应该多吃一点盐!
大家必须明白盐的作用. 身体所有养料全是靠盐的平衡送到每一个细胞的. 没有盐会有很多病. 身体无法调节.
盐多吃一点.身体不会吸收那么多的. 自然排出. 多喝点水能让身体自己去平衡.
没有盐想想就知道有多少问题. 那些要老人少吃盐的医生害死不少人.自己去查. 很多美国专家都在说这个事. 不是我说的.
https://www.thevintagenews.com/2016/08/22/priority-roman-times-salt-worth-weight-gold-soldiers-sometimes-paid-salt-hence-word-salary/?chrome=1
During Roman times, salt was worth its weight in gold and soldiers were sometimes paid in salt, hence the word “salary”
现代人相信的几乎所有东西都是假信息. 只有清醒后才能看明白.
个例啊，不敢拿出来做为有力的证据
水喝的少对肾的影响估计更大. 肾是排毒的.
建议和蒸馏水. 我现在每天都喝蒸馏水.
第一，你应用的文章数据是发表在FDA调整钠摄取量之前，只是诸多研究中的一项。最重要的，你忽略了其他来源的钠盐，3-5克研究用的是总钠盐，包括食品蔬菜水果，特别是加工食品中的盐，所以推荐8-12克食盐是害人
第二，我个人猜测实际上你本人社区的钠盐远远低于平均标准，对于普通美国人，钠盐主要来源不是自己做饭做菜加的那一点，而是大部分来自加工食品和外食（70%）。如果你在控制饮食，你大概很少外食，所以那你做代表并不合适，你自己也不知道你吃了多少，推荐标准是对于大众来说，3000毫克是FDA推荐的标准。实际上，医学界认为这个标准太保守，应该进一步降低，但是FDA考虑到食品加工业和餐饮业利益，认为现阶段做不到。中国推荐额标准同样有这个考虑
老实说，我不认为你自己干每天吃那么多盐，你自己的饮食是不是健康自己心里有数。你以前一定是高盐，有了问题才走向另外一个极端。你现在实际还是在探索接近低盐的极限
哈哈，开个玩笑。
不管信仰看起来多么不靠谱
我理解，楼主文中推荐的8-12克食盐是总的摄取量，不是从家里盐罐子里舀出的量。
摄取钠，谁也不会只计算自己家里盐罐子里的量。
总的盐量并不高。如果我表达有误导之处，实在是写作能力不足，还请谅解。好在有英文文章可补充我的表达不好的问题。
我头发比同龄人黑，身体没有不适。就像楼上所说，食材即使是没加工过的，自然也有盐分。我在一些种类的新鲜菜，能吃出咸味。