Health and Fitness


What too much sodium do to your body, salt side effects



Your Desire for Salty Food Probably Isn’t Hurting Your Health. A new study shows that ‘low sodium’ advocates against those who say enormous levels are dangerous to your health. Salt isn’t as harmful to your health as you think, except you’re consuming vast amounts each day, recommends a new study. These decisions put the study’s authors at odds with years of public health information attempting to influence people to go “low sodium” to reduce their blood pressure and lower their risk of stroke and other health problems.

How much salt is too much

What too much sodium do to your body, salt side effects
© Verywell Health

The Prospective Urban Rural Epidemiology (PURE) research studied at average sodium consumption in over 300 societies in 18 countries. It involved more than 90,000 people who followed for nearly eight years. Researchers observed that the harmful effects of salt are — increased blood pressure and risk of stroke — only recorded up in societies that consumed higher than 5 grams (gm) of sodium per day on average, or equal to 2.5 spoons of salt.

The World Health Organization advises that people reduce their sodium intake under 2 gm per day. Also, The American Heart Association establishes the goal as 2.3 gm of sodium per day, with an absolute end of 1.5 gm per day.


Researchers say their outcomes recommend that average sodium consumption may be protective, while vast and insufficient amounts could be harmful.

While low sodium eating does reduce blood pressure, at very minimum levels, it may also have different results, including the conflicting rise of several hormones linked with an increase in the risk of death and cardiovascular diseases. However, it is hard to extrapolate the consequences to any person.

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The WHO and AHA sodium consumption guidelines are provided to people rather than communities, making it challenging to know if those targets are appropriate for communities.

Eighty percent of the population in China passed 5 gm of sodium per day, probably due to the regular use of soy sauce. In other countries, 84 percent of communities consumed less than 5 grams of sodium per day—the study was published on August 11, 2018, in The Lancet.

Concerns over study results

How much salt is too much
© Diet Doctor

Sodium food isn’t a unique nutrient that affects heart health. Researchers also discovered that societies with higher levels of potassium consumption had lower rates of stroke, heart disease, and death.

Potassium found in various foods. Sweet potatoes, oranges, bananas, tomatoes, white and kidney beans are some famous potassium-rich foods. Having more of these may counteract the results of sodium in the diet.

“Much of the study was on sodium,” said Gupta, “but the most healthy results were those showing the protective impact of higher potassium intake.” Gupta continued that from a public health viewpoint, “targeting the societies with the highest salt eating makes sense. But, in clinical practice, we most frequently make suggestions for the single patient sitting in front of us.”

The Guardian publishes that the main criticism was that the study measured sodium intake using a single morning urine sample, rather than more specific sampling over 24 hours. Also affecting was the addition of people who are ill in the study. If they die during the research, it may have more to do with their contemporary illness than their sodium consumption.

The Centers for Disease Control and Prevention states that about half of the sodium in American foods comes from processed or packaged meals. Bread, meats, soups, snack foods are some examples of a prepared or packaged meal. Restaurant foods are too a significant cause of sodium. At the last end is the Cheesecake Factory’s Breakfast Burrito, which holds 4.6 gm of sodium, about twice the suggested daily quantity, according to the Center for Science in the Public Interest.

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To reduce sodium in the diet, the American Heart Association suggests that people read food labels firmly and limit salt to home-prepared foods. Always prefer low-sodium alternatives when eating out.

Is Salt As Bad As Once Thought and why is salt bad for you?


Is Salt As Bad As Once Thought and why is salt bad for you
© Harvard Health – Harvard University

Should you avoid salt? Some specialists claim it isn’t as dangerous for your health as once believed. David Trachtenberg, MD, UnityPoint Health, says consuming enough salt in your food is entirely possible. While you do require some salt in your body, he describes why observing your salt consumption still values. Also, sodium deficiency can cause various health problems like Goitore. So you should get a certain amount of salt to get the perfect amount of iodine from it. Sodium is unfortunate for those who eat salt too much. WHO has made guidelines on how much to eat salt. If you are eating more salt, then salt is terrible for you.

What’s Too Much Salt?

What's Too Much Salt?
© The Active Times

On common, Dr. Trachtenbarg states that most people eat between 9,000-12,000 milligrams of salt a day, approximately over three times the prescribed amount. He recommends holding daily sodium levels at 2,300 milligrams most, with less than 1,500 milligrams being favored, primarily for adults with high blood pressure.

Eating too much salt side effects:

  • Blood pressure. Consuming enough salt is associated with hypertension or high blood pressure. Decreasing salt intake to 5,000-6,000 milligrams per day has proved to lower blood pressure.
  • Heart health. More salt can create fluid retention if you have heart disease or congestive heart failure, which can begin shortness of breath and hospitalization.
  • Kidney function. If you have kidney disease, eating enough salt in your diet may create you to retain fluid, starting to weight gain and bloating. Sodium is bad for weight loss and you should avoid eating it.
  • Diabetes. While not directly related to blood sugar, having too much salt raises the risk of diabetes complications.

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How to Reduce Sodium Intake

How to Reduce Sodium Intake
© Medium

The easiest way to decrease the volume of salt in your diet is by avoiding processed foods and not adding more salt to your meal. Dr. Trachtenbarg helps you to watch closely at nutritional labels. Stay away from foods with high salt content, like bacon and giant pickles.

The great news is if you restrict salt intake, your body becomes extra alert to the salt in food. This suggests many processed foods may convert too salty for your taste, and you can have lower sodium foods without dropping the flavor,” Dr. Trachtenbarg says.

Things that don’t balance out salt consumption:

  • Drinking more water. More water doesn’t “wash out” the salt. Large salt intake can lead to bloating and fluid preservation.
  • Sweating it out. There are about 500 milligrams of salt in the weight of sweat. Usually, only a scarce athletic people will sweat a meaningful amount of salt. Even though exercising in high temperatures creates more sweat and salt, it can also direct to heatstroke, which can be disastrous.
  • Using “healthy” salt options. Sea salt is said spoken as the best alternative sodium option. And, while sea salt does have a distinct element make-up than salt (sodium chloride), there’s no clear advantage of choosing sea salt over regular table salt.

And for those who speak at least salt is healthier than sugar, Dr. Trachtenbarg says that isn’t undoubtedly the case. Both salt and sugar need to be observed and used in balance. Eating too much sugar is unhealthy because it can lead you to diabetes, heart failure, high blood pressure and even make you dead.


“Observing both salt and sugar intake is essential. Regulating salt intake decreases blood pressure, and lessening sugar in your diet supports control of your weight and blood glucose (sugar) if you have diabetes,” Dr. Trachtenbarg says.

To start decreasing how much salt you eat, Dr. Trachtenbarg suggests the DASH diet, which helps more lowering blood pressure and concentrates on fresh fruits and vegetables and low-fat dairy products. Have fun producing your dishes using low-salt recipes—test with different spices in your cupboard instead of reaching for your salt shaker.

Also Read: Health benefits and risks of eating one meal a day

Harmful Effects of Having Excess Salt in Your Daily Diet

Harmful Effects of Having Excess Salt in Your Daily Diet
© Ayur Times

We prefer salt in our meals, this essential but vital ingredient can also destroy our lives if eaten in the right quantity. Salt has mostly been under the scanner for driving to diseases like high blood pressure and heart problems. This is necessary because it has now become an alarming situation. As all processed foods are regularly brought back in our homes these days. Our lifestyle practices undoubtedly play a vital role in our well-being. According to a research printed in the journal Clinical Investigation, salty foods manage to diminish thirst and boost hunger instead, due to a greater need for energy.

According to WHO, the suggested salt intake per day is five grams. While healthy food may be made with just the right quantity of salt, other food items like bakery products, pickles, sauces, non-alcoholic beverages, and preserved food often add to the “extra” eating of salt.

Dr. Manoj Kumar, a Cardiologist, says that every third person in India is hypertensive, most of them are as young as 25. These are often people working in high-stress jobs, where sleep is often negotiated with, and there is easy access to packaged food most of the time.”

Let’s find what does too much sodium do to your body (salt side effects):

Let's find what does too much sodium do to your body (salt side effects)
© Consumer Reports

1. High Blood Pressure

Several analyses have discovered a connection between some foods you eat and how they change your blood pressure levels. High blood pressure is a medical situation where the arteries have raised blood pressure. Blood pressure is the force of driving the Blood against the artery walls. Every moment the heartbeats, Blood is sent to the whole body through the arteries. The higher the blood pressure, the more difficult it fits for the heart to pump blood. Smoking, obesity, stress, old age, etc. are too cause of hypertension. Salt is also the main perpetrator. Especially, prepared foods that quietly contain high sodium levels.

Excess salt consumption is another salt side effects which can drive to high blood pressure, joined with a lack of exercise, obesity, stress, and tension. Packaged food, processed food, and ready-to-eat meals all have large salt quantity. They are also plentiful in cholesterol and oil, and regular eating leads to weight gain and obesity, and in turn, hypertension.

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2. Development of Multiple Sclerosis (stiffening of a tissue)

Diets abundant in sodium may be a chance of developing Multiple Sclerosis (MS) by modifying immune cells that produce the disease. Multiple Sclerosis is a complicated disease, which is very much affected by one’s genetic background. Researchers said that although the research does involve salt intake as a risk factor. It is essential to note that dietary salt is likely just one of the different environmental circumstances adding to this disease.

3. Delay in Reaching the Puberty

Scientists did the research discovered that having excess dietary salt is a salt side effects which may result in late-onset of puberty. This problem can start many behavioural difficulties, stress, and reduced fertility.

“Our analysis highlights for the first time that the salt content of a diet has a further vital impact on reproductive strength than the fat content,” said head researcher Dori Pitynski.

4. Damage to Multiple Organs

Researchers discovered that diet with more salt content could produce long term harm to various organs. Heart, kidneys, brain, and blood vessels are the vital organs that can get damaged. Those who undergo from high blood pressure and cholesterol advised ignoring salt. But, health authorities recommend others to keep strict attention on their daily salt as well. High sodium directly linked with decreased renal function. A decline witnessed with only a minimal increase in blood pressure.

5. Enlargement of Heart Muscle Tissue

“Large dietary salt can also lead to ventricular hypertrophy or expansion of the heart muscle. This muscle tissue helps to builds up the heart’s main pumping chamber’s surface. As the surfaces of the chamber grow thicker, they become weak and finally unable to pump as forcefully as a healthy heart.”

Chronically raised dietary sodium may ‘stimulate’ sensitive neurons in the brain, making a more magnificent reply to a variety of stimuli, including skeletal muscle shortening.

6. Heart Disease (Heart Failure)

This is one of the worst salt side effects. According to fitness specialists, the significant levels of salt-laden prepared foods that we eat are liable for driving up blood pressure levels, and thus, increasing the risk of heart disease. Most people have no thinking about how much salt they are eating, or what the guideline values are. In India, people are determined to eat the amount of salt than the prescribed amount thrice.

People with Type-2 diabetes have now started restricting salts from their diet list. Researchers also noticed that an consuming abundant salt diet may double their opportunity of getting cardiovascular disease. High dietary sodium can increase arterial stiffness. Potential impacts on the arteries include decreased function of the endothelium, which is the inner lining of blood vessels. Endothelial cells reconcile several processes, including clotting, platelet adhesion, and immune function.

We hope this article helped you to know about What too much sodium do to your body, salt side effects. You may also want to see our guide on 9 Effective Breathing exercises to lose belly fat and How to do a Proper Plank for shredded six-pack abs.

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