First: What is salt
- Salt is a mineral mainly made of sodium chloride. It's a chemical compound in a bigger group called salts. Natural salt is a crystal mineral called rock salt or halite. Salt has 40% sodium and 60% chloride. It's usually used to add flavor to food or to preserve it.
- Sodium is essential for muscles and nerves to work right. Sodium and chloride also balance water and minerals in your body. Even though this is very important, eating too much salt can cause serious harm in both the short and long term. This article will explain what happens to your body when you eat a lot of salt over short and long periods.
Harms of eating lots of salt in the short term:
1. Water retention
Sometimes you might feel more bloated than usual. This happens because your kidneys want to keep certain water and sodium levels in your body. To do this, kidneys store water in your body to balance the extra sodium you ate before. More water storage can cause swelling in parts like your hands and feet.
2. Increased blood pressure
Eating meals high in salt can cause a temporary rise in blood pressure until the sodium passes through blood vessels and veins without settling. Not everyone faces this though, as studies show people used to salt might not get high blood pressure after a salty meal. Also, salt sensitivity depends on factors like genes and hormones. Aging and severe obesity can help raise blood pressure linked to too much salt intake.
3. Severe thirst
Eating a salty meal might cause a dry throat or strong thirst, making you drink more water until your body’s water and sodium levels balance out. Since you hold more fluids, you'll need to use the bathroom more often than usual. On the other hand, not drinking enough water after a salty meal can cause a condition called hypernatremia, which is high sodium in the blood and can be fatal if not treated quickly.
Harms of eating large amounts of salt over the long term:
1. Increased risk of stomach cancer
Many studies have linked eating too much salt to a higher chance of stomach cancer. Someone who regularly eats a lot of salt has a 68% higher chance of stomach cancer compared to someone who eats moderate amounts of salt. This is because high salt intake can cause sores and inflammation in the stomach lining.
2. Increased risk of heart disease and early death
The link between eating lots of salt and heart disease or early death is still debated. Some studies show high salt intake causes high blood pressure and stiffening of blood vessels and arteries, which raises heart disease risk and early death. A 20-year study found people who eat less than 6 grams of salt daily have lower heart disease risk than those eating more than 15 grams per day. Other studies suggest high salt intake has no effect on health and doesn’t cause heart disease.
Benefits of salt:
In general, salt can help you maintain enough water levels and blood pressure since sodium plays a key role in fluid balance. Not getting enough can cause dehydration, especially during intense workouts.
Recommended daily salt intake:
Research found that regular people consume 9 to 12 grams daily, mostly from processed foods. Experts recommend sodium intake between 1500 to 2300 mg per day, or about 3.8 to 5.8 grams of salt daily. People with heart, liver, or kidney disease shouldn't eat more than 25 grams of salt a day to avoid early death risk. Death caused by excess salt is very rare because it would require eating 1 gram per kilogram of body weight.
What to do if you eat a large amount of salt in one meal:
Some ways to help your body return sodium levels to normal include:
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Make sure to drink enough water so your body can lower sodium levels.
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You can also try eating more potassium-rich foods like veggies, fruits, legumes, seeds, nuts, and dairy. Potassium helps balance fluids and salts in the body.
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Also try to lower the salt in your other meals and always remember canned and processed foods have high salt levels.
Summary:
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Eating a lot of salt can cause many short-term problems like bloating, extreme thirst, and temporary high blood pressure. Sometimes it can lead to a condition called hypernatremia.
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In the long run, too much salt can raise blood pressure and increase the risk of stomach cancer, heart disease, and early death in some cases. But more research is needed to be sure.
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Some people react differently to eating a lot of salt. To balance it out, try drinking lots of water, eat potassium-rich foods, and cut down on salt in your other meals.
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