So who is worse?
I would say they are both terrible.
Never add salt to your food or have foods high in sodium like soy sauce and so on.
Check the labels of your foods and when eating out, ask the waiter to do not to add salt to your food.
And sugar we all know how bad it is, and it also comes in several forms like fructose from fruit, lactose from dairy, honey and many others.
I highly recommend you use stevia instead of sugar.
So those are your biggest enemies.
For more tips, read my books available on this website.
I know salt and sugar are harmful.