WHO Clinical Nutrition Guidelines: Sodium, Free Sugars, and Lipid Thresholds

1. The Sodium Ceiling: < 2,000 mg Per Day

High dietary sodium intake directly drives intravascular fluid retention and arterial stiffness, elevating systemic blood pressure. The WHO guideline firmly recommends consuming less than 2,000 mg of sodium per day (equivalent to less than 5 grams of salt, or roughly one level teaspoon).

Clinical trials demonstrate that reducing sodium intake below 2,000 mg produces significant reductions in systolic and diastolic blood pressure, dramatically lowering ischemic stroke risk across diverse populations.

2. Free Sugars Limitation: < 5% to 10% of Total Daily Energy

The WHO defines free sugars as all monosaccharides and disaccharides added to foods and beverages by manufacturers, cooks, or consumers, plus sugars naturally present in honey, syrups, and fruit juices (excluding intrinsic sugars in whole fruits and vegetables).

The WHO strongly recommends restricting free sugars to less than 10% of total energy intake, with a conditional recommendation to reduce below 5% (approximately 25g or 6 teaspoons for a standard 2,000 kcal diet) for lifelong protection against dental caries and non-alcoholic fatty liver disease (NAFLD).

3. Lipid Composition: Saturated vs. Unsaturated Fats

Total fat intake should remain within 20% to 35% of total caloric intake for healthy adults. However, qualitative composition is paramount:

• Saturated Fatty Acids: Ceiled at less than 10% of total daily calories (found in fatty meats, palm oil, butter).
• Trans Fatty Acids: Strictly limited to less than 1% of total daily energy (industrial hydrogenated oils).
• Polyunsaturated & Monounsaturated Fats: Should replace saturated fats, emphasizing omega-3 fatty acids (flaxseed, walnuts, oily fish) and olive oil.