These days, salt is added to almost everything-steaks, vegetables, and even some desserts! While salt may make our food taste great, we often hear about how dangerous it is for our health. But why is this? What makes salt such a no-no? This article explains some of the risks associated with excessive salt consumption. After reading it, you will hopefully be more inclined to leave the salt shaker where it belongs-in the cabinet!
Fluid retention
One of the most common health risks associated with salt consumption is fluid retention. Fluid-or water-retention most often occurs in individuals who are over the age of 40, who are overweight or obese, and who do not participate in a regular, structured physical activity program. Fluid retention occurs when excessive amounts of salt are consumed. The body tries to flush out this high amount of salt from the body by “diluting” it with fluid. Eventually, this fluid will be excreted through your urine, but until then, it may cause ones hands, feet, and ankles to swell quite dramatically. In severe cases, fluid retention can make walking quite difficult or even impossible.
Hypertension
Hypertension, or high blood pressure, is also associated with sodium consumption. When high amounts of salt are eaten on a regular basis, the ability of the heart to pump blood through the vessels of the body becomes impaired-leading to higher blood pressure rates. Typically, people who are considered to be “salt sensitive,” such as the elderly and people of African American descent, are at the greatest risk for hypertension associated with excessive salt consumption. Blood pressures that are greater than 120/80 are considered to be elevated, and may require medication to lower to a healthier level. Speak with your doctor immediately if you notice that your resting blood pressure levels are greater than 120/80.
Heart attack or stroke
Since hypertension is a common risk factor associated with the development of heart attack and stroke, it is of no surprise that these conditions commonly occur in individuals with high dietary salt intakes. Dyslipidemia and diabetes, both of which are also risk factors for the development of heart attack and stroke, can also be exacerbated when salt intake is especially high. Avoiding high amounts of salt, therefore, is essential to protect against the development of these chronic conditions. While it is possible to survive a heart attack or stroke, your quality of life may be severely impaired.
How much salt is okay?
Most healthy individuals are encouraged to limit their salt intake to less than 2000 milligrams of sodium per day, or approximately one teaspoon. Individuals who are on a salt-restricted diet, such as those suffering from the conditions listed above, may be encouraged to limit salt even more dramatically. Always read the nutritional labels on the sides of your food products to determine exactly how much sodium you are consuming. By limiting your sodium, you can promote good health and live a longer, healthier life.