Food can be flavored and preserved with the help of the seasoning salt. 60% chloride and 40% sodium make up the mixture. Vegetables, fruits, nuts, meats, whole grains, and dairy products are just a few examples of the unprocessed foods that are often low in salt. The salt we do consume aids in nerve impulses, balances the minerals and water we consume, and aids in muscle relaxation and contraction.
Only a tiny amount of sodium is required by our body. Every day, we should consume approximately 1,500 milligrams of it. Yet, the average American consumes roughly 3,400. A stroke, heart disease, and high blood pressure can all be caused by consuming too much salt. But how can you tell if you consume too much salt?
1. You are bloated.
The most typical immediate result of eating too much salt is bloating, which is when your stomach feels inflated or tight. Since it aids in your body’s ability to retain water, surplus fluid accumulates. Items might contain a lot of sodium even if they don’t taste salty. Bagels, pizza, sandwiches, and canned soups can all be deceptively salty foods.
2. You Have High Blood Pressure.
There are several factors that might contribute to high blood pressure, but one of them is an excessive sodium intake. Through your kidneys, your blood pressure changes. They have a tougher time eliminating liquids that you don’t need when there is too much salt present. Your blood pressure increases as a result.
3. You’re Puffy.
A high sodium level in your body may manifest as swelling. Your face, hands, feet, and ankles are prone to swell. Examine your salt intake if you feel puffier than normal.
4. You’re Very Thirsty.
It may indicate that you’re eating too much salt if you’ve been feeling especially thirsty lately. You become dehydrated as a result of that. You may begin to feel extremely thirsty as your body removes water from your cells. Water can make your cells feel more refreshed and can help neutralize that salt.
5. Your weight has increased.
Gaining weight could result from water retention. There may be too much salt in your diet if you’ve gained weight quickly over the course of a week or simply a few days. Consider your recent food intake and try to modify it to reduce the amount of salt you consume if you gain more than 2 pounds per day or 4 pounds per week.
6. You’re Having Problems Sleeping.
Sleep difficulties might result from eating too much salt right before bed. Sleep disturbances, frequent nighttime awakenings, and morning fatigue are all possible symptoms.
7. You Experience Weakness.
When your blood has too much salt, water gushes out of your cells to dilute the salt. What was the outcome? You can start to feel weaker than normal.
Consuming excessive amounts of salt has long-term impacts as well. It could increase your risk of developing conditions such as an enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke.
To aid in regulating your levels:
- Instead of boxed meats, use fresh meat.
- Avoid frozen vegetables that have spice or sauce already added and go for those that are “fresh frozen” instead.
- When purchasing food, read the labels and look up the sodium amount.
- Choose spices and seasonings that don’t have sodium listed on the label while making your selection.
- When dining out, you can request that the food be made without salt.
