Health Effects of Excessive Salt Intake

We use salt almost daily in our various households for different reasons. It is either for cooking in domestic uses or even for preservatives in some industries and many more. But guess what, for everything that has advantages also has disadvantages. You see the world operates in a way that we focus so much on what something has to offer positively and we neglect the negative effects it might contribute.

In one of my last posts where I was talking about the health effects of excessive starch, I made a list of how we might be endangering our health with that. The same thing applies to salt and today we will both be looking into what excessive salt intake causes to your body system. Salt, chemically known as sodium chloride, is a common ingredient in many foods and is used to enhance flavour, preserve food, and add nutritional value. However, excessive salt intake can have negative health consequences.

Sodium is an essential mineral that helps regulate blood pressure, fluid balance, and muscle contractions. It is also involved in nerve conduction and the transmission of nerve impulses. The recommended daily intake of sodium for adults is 2,300 milligrams (mg). However, many people consume much more than this, with the average American consuming over 3,400 mg per day. Yes, the figure is so high and detrimental.

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Health Effects of Excessive Salt Intake

Like I was saying earlier, there is a lot you are putting your health to when you don't regulate your salt intake. In as much as it is good to take in salt as I have mentioned one key component that makes up salt and the good effect it will have on the body there are also some potential health problems it will certainly cause which I would like to discuss below;

• High blood pressure: High blood pressure is a major risk factor for heart disease, stroke, and kidney disease. Excessive salt intake can cause the body to retain fluids, which can lead to an increase in blood pressure.

• Heart disease: Heart disease is the leading cause of death in the United States. Excessive salt intake can damage the heart and blood vessels, increasing the risk of heart disease.

• Stroke: Stroke is the fifth leading cause of death in the United States. Excessive salt intake can increase the risk of stroke by raising blood pressure and making blood clots more likely to form.

• Kidney disease: Kidney disease is a serious condition that can lead to kidney failure. Excessive salt intake can damage the kidneys and increase the risk of kidney disease.

• Fluid retention: Fluid retention is the buildup of excess fluid in the body. This can cause swelling in the hands, feet, and ankles. Excessive salt intake can lead to fluid retention.

• Osteoporosis: Osteoporosis is a condition that causes bones to become weak and brittle. Excessive salt intake can increase the risk of osteoporosis by causing the body to lose calcium.

• Gastric ulcers: Gastric ulcers are sores that develop in the lining of the stomach. Excessive salt intake can irritate the stomach lining and increase the risk of gastric ulcers.

• Stomach cancer: Stomach cancer is a rare but serious cancer. Excessive salt intake has been linked to an increased risk of stomach cancer.

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• Autoimmune diseases: Autoimmune diseases are conditions in which the body's immune system attacks its tissues. Excessive salt intake has been linked to an increased risk of autoimmune diseases, such as multiple sclerosis and rheumatoid arthritis.

• Cognitive decline: Cognitive decline is a decrease in cognitive function, such as memory and thinking skills. Excessive salt intake has been linked to an increased risk of cognitive decline, such as Alzheimer's disease.

Reducing Salt Intake

No matter how tempting most of the time to make use of salt especially when we want to make our food more tasty. Also in as much as we are now aware of the danger it poses, there are several things you can do to reduce your salt intake:

• Read food labels and choose products with lower sodium content.

• Cook more meals at home and use less salt when cooking.

• Limit your intake of processed foods, which are often high in sodium.

• Eat more fresh fruits, vegetables, and whole grains, which are naturally low in sodium.

• Ask for meals with less salt when dining out.
  Use salt alternatives, such as potassium chloride-based salt substitutes.

• Be aware of hidden sources of salt. Many processed foods, such as bread, canned goods, and frozen meals, contain hidden sources of salt.

• Don't add salt to your food at the table. Most people add more salt to their food than they realize.

• Experiment with different herbs and spices to add flavour to your food without salt.

Conclusion

While salt is an essential mineral, it is important to consume it in moderation. By following the tips above, I strongly believe you can reduce your risk of developing health problems associated with excessive salt intake. If you are concerned about your salt intake, talk to your doctor or a registered dietitian. They can help you create a plan to reduce your salt intake and improve your overall health.

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