Salt Salt consists of sodium and chloride. Sodium assists in controlling the levels of water in the human body. Excessive salt consumption can cause high blood pressure, which can possibly lead to strokes, brain damage, and kidney damage. It is advised by health experts that we should have no more than 4 grams of salt per day. An easy way to avoid excessive salt in your diet is to eat healthy foods, as many have little if any salt. These foods include fruit, vegetables, dairy and fresh meats.