Table salt is composed of 60% chloride and 40% sodium by weight. Sodium, a crucial electrolyte, plays a fundamental role in various bodily functions, including digestion, muscle contractions, and even eye blinking. However, the modern diet often exceeds the body’s optimal sodium requirements.
Today, food manufacturers incorporate over 25 sodium-containing ingredients into their formulations to create enticing products with extended shelf lives. These ingredients may include salt, sodium bicarbonate, sodium nitrate, and more than 20 other additives that contribute to added sodium content. Surprisingly, even foods that do not taste salty, such as bread, cereal, and dairy products, can contain unexpectedly high levels of sodium. But what are the consequences of excessive salt consumption on your body?
Salt and sodium: how much is too much?
Our bodies require a minimal daily intake of sodium, which amounts to 500 milligrams or approximately ¼ teaspoon of salt. This small but essential amount aids in muscle contraction, nerve impulse regulation, and maintaining proper fluid balance. Unfortunately, most Americans consume around 3,400 milligrams of sodium daily, surpassing the recommended maximum of 2,300 milligrams (equivalent to 1 teaspoon of salt) per day. The American Heart Association suggests an even lower limit of 1,500 milligrams per day for optimal health.
Excessive sodium intake can have adverse health effects for many individuals, both in the short term and over extended periods. These effects include an increased risk of high blood pressure, stroke, and coronary artery disease.
In this article, we delve into the research to provide a detailed account of what transpires in your body when you consume excessive salt, both in the immediate aftermath and over prolonged periods of overindulgence.
Here’s what happens if you eat too much salt
It can harm your blood vessels and heart
The primary health concern associated with chronic high-sodium intake is the development of high blood pressure, also known as hypertension. When sodium is consumed and enters the bloodstream, it acts like a sponge for water. This results in an increase in fluid volume within the blood, leading to heightened pressure against the walls of blood vessels. Hypertension is often referred to as the ‘silent killer’ because it typically presents few visible or noticeable symptoms, causing individuals to disregard medical advice regarding their elevated blood pressure.
Research published in the journal Hypertension underscores that hypertension is the foremost risk factor for the development of cardiovascular disease. It is estimated that high blood pressure is accountable for 54% of all strokes and 47% of all cases of coronary heart disease, as reported in studies published in Lancet. Elevated blood pressure also poses a risk factor for conditions like heart failure, atrial fibrillation, and heart valve disease.
You might become bloated and puffy
Excessive salt consumption, whether from dining out, ordering takeout, or indulging in salty snacks, can lead to feelings of bloating in the hours that follow due to water retention. You might notice your stomach feeling distended, and individuals who are sensitive to salt may experience puffiness in their face, hands, and feet. These symptoms represent the typical indications of fluid shifts resulting from an overabundance of sodium intake, which the body requires time to eliminate. This phenomenon is supported by research findings published in the Annals of Nutrition & Metabolism.
It may lead to weight gain or more body fat
In addition to the temporary increase in weight on the scale due to water retention, excessive salt intake is increasingly associated with long-term weight gain and higher body fat levels. Research published in the journal Hypertension has revealed a direct correlation between diets high in sodium and an increased risk of overweight and obesity, independent of calorie intake and dietary quality. This study found that among adults, every additional 1,000 mg/day of sodium intake raised the risk of obesity by 26 percent. What’s more concerning is that high salt consumption is linked to elevated BMI, increased waist circumference, and higher body fat percentages. Although the exact mechanism is not yet fully understood, researchers speculate that salt may have a detrimental impact on fat metabolism.
It can make your migraines worse
The initial studies connecting sodium and its potential role in triggering migraines trace back to the 1940s. Ongoing research continues to explore this relationship, with a recent study in 2021 involving 262 adults and published in the British Journal of Nutrition shedding some light on the matter. This study, which controlled for various other potential migraine triggers, found that individuals with the highest urinary sodium levels experienced longer-lasting headaches compared to those with lower sodium intakes. While further research is required to establish a definitive cause-and-effect relationship, there is a compelling reason to consider adhering to recommended sodium intake levels, particularly if you suffer from migraines.
It may increase your risk for dementia
Vascular dementia stands as the second most prevalent form of dementia among elderly individuals. It’s crucial to recognize that any lifestyle factor negatively affecting blood vessel function and linked to heart disease can elevate the risk of memory loss and cognitive decline associated with vascular dementia. While animal-based studies have indicated a connection between high-salt diets and dementia, human studies have produced less definitive results.
A study published in Nature Neuroscience highlights a correlation between a salt-rich diet and an increased risk of dementia, yet the exact underlying mechanism remains unclear. Furthermore, a comprehensive review article in the Journal of Alzheimer’s Disease presents evidence suggesting that elevated salt intake is associated with diminished cognitive function. Researchers propose that reducing sodium intake could potentially serve as an intervention strategy. However, further high-quality prospective studies and clinical trials are needed to fully elucidate the relationship between salt consumption and dementia.
Food Sources of Sodium
Contrary to popular belief, the act of adding salt to one’s food is not typically the primary source of sodium in the diets of most Americans. Research published in Circulation reveals that a significant 71% of dietary sodium is derived from processed foods and meals prepared outside the home. The leading contributors to this sodium intake include prepared deli sandwiches, pizza, soup, salty snacks, poultry, pasta dishes, burgers, and egg-based dishes. Additionally, 14% of sodium consumption is attributed to the naturally occurring sodium content in foods, while 5.6% results from sodium added during cooking, and approximately 5% originates from salt used to season foods just before consumption.
For effective sodium reduction, the most beneficial approach involves reducing the consumption of high-sodium processed foods and restaurant meals. To achieve this, consider preparing more meals and snacks at home and always scrutinize the sodium content on food labels when purchasing prepared items. Strive to select foods with less than 10% of the Daily Value (DV) for sodium whenever feasible.