The 'salt causes high blood pressure for everyone, restrict aggressively' message dominated 1990s diet advice and is partially overstated. Most adults can tolerate normal salt intake (3-6g daily) without significant blood pressure impact. Salt sensitivity varies; aggressive restriction isn't universally beneficial.
What the evidence actually shows
Roughly 30-50% of adults are 'salt sensitive' — blood pressure responds noticeably to salt. The other 50-70% see little blood pressure change with normal salt intake. Genetic and ethnic variation is real (Black populations more salt-sensitive on average).
Where salt restriction is well-supported
Existing hypertension. Known salt sensitivity. Heart failure or kidney disease. Pregnancy. These groups benefit from moderate restriction (3-5g daily).
Where moderate intake is fine
Healthy adults without hypertension. Active people losing salt in sweat. Older adults (very low salt intake can cause problems in elderly). Most adults eating predominantly whole foods rather than ultra-processed.
Salt isn't the universal villain 1990s books described. Restrict if you have specific indications; don't aggressively restrict by default.