Why Too Much Salt Can Be Bad for You
Excess salt and sodium consumption is a worldwide health
concern
A wooden spoonful of salt on a granite tabletop with salt
scattered around
Do you reach for a saltshaker whenever food hits the table?
If so, you may be putting your long-term health at risk with every extra
sprinkle.
Overconsumption of sodium, which is in salt, is a driving
force behind life-threatening health issues like heart disease and stroke.
Research shows that people take in far more salt and sodium than they need,
too.
“Everyone should be aware of how much salt they’re eating
and how it affects them,” says registered dietitian Julia Zumpano, RD, LD.
Here’s why.
Is salt bad for you?
Ready for a surprise? The basic
answer to that question is no. Salt truly isn’t unhealthy unless you eat too
much of it.
What’s too much? We’ll get to that. But first, let’s take a
closer look at why salt can be good.
Two minerals — sodium (40%) and chloride (60%) — are the
building blocks of salt. Consider them the king and queen of electrolytes that
work to keep your body running. You need them to survive.
Sodium and chloride are elements that help you maintain
fluid levels and turn nutrients into energy. They also support heart rhythm,
brain function and muscle control.
But consuming too much sodium can be … well, deadly,
cautions Zumpano. A diet high in sodium can increase your blood pressure and
heighten your risk for heart disease and stroke, which are leading causes of
death worldwide.
What happens if you eat too much salt?
A salt- and sodium-heavy diet makes you retain fluid, which
can lead to swelling in the short term.
But far more concerning is its impact on your body over
time, says Zumpano. Excess salt and sodium can negatively affect your kidney
function, in addition to driving up your blood pressure.
Signs your salt intake is too high include:
Bloating
Sodium attracts water. If you eat a lot of salty foods,
you’ll experience fluid retention (when sodium holds water in your body). The result? You feel swollen and look puffier, especially
around your abdomen and eyes. You may also notice swelling in your hands and
feet.
Increased thirst
Recent research shows that higher levels of sodium won’t
necessarily cause people to be thirstier. But despite that, some people can’t
help but chug down more liquids after eating salty foods.
High blood pressure
Sodium is primarily found in your blood, where it pulls in
fluid. If you eat too much sodium, more water enters your bloodstream. The
greater volume of blood pushes against blood vessel walls, causing high blood
pressure (hypertension).
Poor sleep quality
Eating too much sodium (especially in the evening) can mess
with your sleep. A spike in blood pressure and sudden urges to get a drink or
pee can interrupt your ZZZs.
How much sodium is too much?
The
“If you eat more than that in one day, it’s not going to
hurt you,” says Zumpano. “But if you consistently exceed the recommended
amount, you’re eating too much — and it can impact your health.”
And for most people, getting too much sodium is a problem.
Researcher says that high sodium intake is a health concern
shared worldwide. (Americans consume an average of 3,400 mg of sodium per day.
That’s about 48% above the recommended amount.)
How to flush sodium out of your system
Need to rid your system of excess sodium after overdoing it
on salty food? Here are three ways to get the job done.
Sweat it out. Your body naturally removes sodium through
sweat. (That’s why sweat tastes a little salty.) A sweaty workout or sitting in
a sauna can draw out excess sodium one drip at a time.
Hydrate. Your body also flushes out excess sodium through
your kidneys and urine. Guzzling down enough water can help move that process
along.
Eat foods high in potassium. Potassium works to counteract
some of sodium’s effects on your body. Foods high in potassium include
avocados, bananas, potatoes, spinach, tomatoes and oranges.
Can too little sodium be a problem?
You need a minimum of 1,500 mg of sodium a day, clarifies
Zumpano. Falling below that can lead to low blood pressure and electrolyte
imbalances.
Signs of too little sodium include:
Dizziness.
Headache.
Lack of energy.
Muscle fatigue.
Nausea.
But again, too little sodium is typically not an issue given
people’s eating habits.
Final thoughts
There’s no question that eating too much salt is bad for
your health. Making a conscious effort to manage the sodium in your diet can
help keep your blood pressure down and reduce your risk for heart disease and
stroke.
Plus, you’ll just feel better not dealing with bloating and other issues connected to excess salt and sodium. “That’s definitely a win-win situation,” encourages Zumpano.