Salt is the most significant source of sodium in your diet. Also known as sodium chloride (NaCl), it comprises 40% sodium and 60% chloride. Today, the terms “salt” and “sodium” are often used interchangeably.
Health organizations have been on alert about the dangers of salt for a long time.
There are claims that excess salt intake causes high blood pressure and heart disease. Yet, decades of research have observed conflicting results.
What’s more, some evidence shows that eating too little salt can be harmful.
Let’s look at some of the damaging effects of salt on our health.
1. Might harm heart health
Excess sodium intake is a global concern. For example, it’s a risk factor for hypertension, also known as high blood pressure. Hypertension increases your risk of heart failure, a condition in which your heart can’t properly pump blood throughout your body.
2. You become Bloated
Bloating -- when your stomach feels swollen or tight -- is one of the most common short-term effects of having too much salt. It helps your body retain water, so extra fluid builds up. Foods don’t have to taste salty for them to be high in sodium. Sandwiches, pizza, bagels, and canned soup can be sneaky sources for salt.
3. Raises your Blood Pressure
There are lots of reasons you might have high blood pressure, but one could be too much sodium. The change in blood pressure happens through your kidneys. Too much salt makes it harder for them to get rid of fluid that you don't need. As a result, your blood pressure goes up.
4. Your feet become swollen
Swelling can be a sign of too much sodium in your body. Body parts like your face, hands, feet, and ankles are most likely to swell. If you’re more puffy than usual, take a look at how much salt you’re eating.
5. Excess Weight Gained
When you retain water, you might gain weight. If you’ve put on pounds quickly over a week or even a few days, it could be because you're having too much salt. If you gain more than 2 pounds in a day or 4 pounds in a week, think back to the foods you ate during the past few days and try to make changes to cut down on the salt.
6. You Use the Restroom a Lot
More salt could lead to more trips to the bathroom. This could be because salt can make you very thirsty, which might encourage you to drink more water. Later on, you might have to go to the bathroom more than usual.
7. You Aren’t Sleeping Well
If you eat too much salt before bed, it can lead to disturbances in your sleep. Signs can range from restless sleep, to waking up often at night, to not feeling rested in the morning.
8. You Feel Weak
When there’s too much salt in your blood, water gushes out of your cells to thin out the salt. The result? You might start to feel weaker than usual.
9. Your Stomach Bothers You
If too much salt in your diet makes you dehydrated, your stomach will feel it. You might feel nauseated, or you might have diarrhea. If your stomach is upset or you have cramps, take a look at what you’ve been eating during the past few days and figure out how to cut back on the salt. Drinking plenty of water can help rehydrate your cells and get you feeling better.
Lastly-
10. Long-Term Effects of Too Much Salt
Although there are lots of short-term effects to watch out for, there are also long-term effects of eating too much salt. It might raise your chances of things like enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke.
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