According to the World Population Review, the Chinese eat more salt than any other people in the world, taking in almost 18 grams a day.
In the U.S., they report an average intake of 8.9 grams a day. That's despite the fact that the Center for Disease Control and Prevention's guidelines advise limiting intake to 2,300 mg (2.3 grams) a day or less.
The main sources of excess salt in the U.S. are processed and packaged foods along with processed/cured/canned meats, restaurant (including fast) food, snacks such chips and popcorn, frozen foods with meats, and the saltshaker.
You've heard that excess sodium can trigger high blood pressure, heart disease, and stroke and worsen kidney problems. But new research shows it's also associated with increased risk of Type 2 diabetes.
Researchers from Tulane University surveyed more than 400,000 adults about their salt intake and tracked them for around 11 years. They found that compared to people who "never" or "rarely" used salt, people who "sometimes," "usually," or "always" added salt had 13%, 20%, and 39% higher risks of developing Type 2 diabetes.
There are theories about this correlation. One is that salt increases how much you eat, and that ups your risk of higher waist-to-hip ratio, obesity, and body-wide inflammation, which often lead to Type 2 diabetes.
Luckily, a range of spices, herbs, peppers, and fruit extracts such as lemon impart flavors to foods so you won't miss salt if you reduce or eliminate it from your diet.