Hypertension rates rising in children: 5 ways to cut back on salt

Even children haven’t been spared from the grasp of hypertension!

A major new global analysis has set off alarm bells for children’s health: rates of high blood pressure (hypertension) among children and adolescents have climbed sharply, which highlights an urgent public-health challenge.

In recent years, children are eating more processed foods, getting less exercise, and consuming more salt than ever — and the consequences are now on display. According to the review, about 6.2% of under-19s worldwide now have hypertension — nearly double the proportion from two decades ago.

Health experts outline that while the rise is driven by multiple factors, including obesity and inactivity, excess salt intake plays a pivotal role in elevating blood pressure in young people. But why exactly has salt become such an “issue”? What risk factors does it pose, especially when included in children’s diet? What are the possible health hazards of consuming too much salt?

Let’s spill the salt-shakers!

A sweeping review of 96 studies covering over 443,000 children across 21 countries reveals that hypertension in children and adolescents (under 19) has surged from around 3.2% in 2000 to about 6.2% by 2020. That’s not all — around 8% of young people now fall into a “pre-hypertension” category (elevated blood pressure but not yet full hypertension). Childhood hypertension, in fact, is particularly serious because elevated blood pressure at a young age tends to continue into adulthood, increasing risk for heart disease, kidney disease, stroke, and other complications later in life.

While obesity, inactivity, and poor diets all contribute to the rise in youth hypertension, dietary salt (sodium) is a key modifiable factor. A systematic review found a positive association between sodium intake and blood pressure in children and adolescents — that is, higher salt intake correlates with higher BP.

Another study showed children with hypertension consumed significantly more salt than normotensive peers (for example, hypertensive children had a daily salt intake of nearly 10.7 g versus about 7.1 g in normotensive kids in one Croatian study), and that salt intake correlated with both BMI and BP.

Moreover, experimental and observational studies show that reducing sodium intake can lower blood pressure in children. The logic is that excess salt increases the volume of fluid in the circulation and places extra load on blood vessels and the heart, and children appear to be increasingly exposed through processed and packaged foods, high-salt snacks, fast food, and ready meals.

When you prepare meals at home using fresh vegetables, lean proteins, and minimally processed foods, you regain control over how much salt goes in. Many ready-to-eat or packaged items already contain high levels of sodium.

Why this matters for kids: Their kidneys and cardiovascular systems are still developing, so lowering salt early helps avoid excess strain. Experts suggest, children aged 1-3 years should have around 1,500 mg of sodium (about 3.8 g of salt) or less, whereas many diets exceed that.

Pro tip: Try building meals where you add salt after the child’s portion is served (or skip adding salt altogether for that portion). Boost flavour with garlic, lemon juice, fresh herbs, or mild spices instead of relying on salt.

Hidden salt is everywhere — think bread, breakfast cereals, canned vegetables, sauces, snack foods, and even toddler-friendly items can carry more sodium than expected.

How to do it: When shopping, look at sodium (or salt) per serving — choose items with the lowest amount. Additionally, be cautious of terms like “no added salt” vs. “low salt”, and check how many milligrams of sodium are listed.

Snacks are a big source of hidden salt. Items like chips, flavoured crackers, processed meats, instant noodles, pickles, and cheese spreads stack up sodium quickly.

What can be done: Offer kids fresh fruits, vegetable sticks, plain roasted nuts (unsalted) as snack alternatives. When using sauces or dressings, choose “no added salt” versions or homemade dips where you control the sodium. In addition, teach children that while crunchy is fun, it doesn’t always need to be salty. Make crunchy veggie sticks, serve them with hummus or plain yoghurt with herbs as a fun alternative.

Why it matters: Early exposure to high-salt foods can shape a child’s taste preference and make lower-salt options less appealing later. Gradually shifting habits can help a lot.

Salt is often the default flavour enhancer, but what if you could achieve tasty meals without relying on salt? Some ideas you can try with children:

Lemon or lime juice at the end of cooking adds freshness and reduces the need for salt.

Fresh or dried herbs like basil, oregano, thyme; spices like cumin, paprika; mild garlic or onion powders.

Swap salty condiments: instead of high-salt soy sauce or ketchup, go for a low-salt version, or make a homemade dip from yoghurt and herbs.

Why this works: It helps children’s taste buds adapt to natural flavours, making high-salt foods feel “too salty” over time, which is an opportunity for lifelong healthier taste preferences.

If children are used to salty meals, a sudden drop may make food taste “bland” and increase resistance. What you can do instead is reduce the salt you add in cooking by, for example, half, and slowly lower it further over several weeks. Remove the salt-shaker from the table, so extra salt isn’t added at mealtimes. Involve children in meal preparation — let them pick herbs and spices, taste and see how flavour works without heavy salt. That builds understanding and buy-in.

Why this works: Taste preferences change over time. Research shows that within six to eight weeks, people, especially kids, begin preferring lower-salt foods.