Salt, or sodium, is a nutrient that humans need in order to survive. Salt helps maintain blood volume and delivers other essential nutrients to your body's tissues. The Linus Pauling Institute recommends a daily intake of between 3 and 3.8 g of salt for adults; most people consume much more sodium than required. The effects of eating too much salt in your diet can become apparent through some of your body's processes and by assessing your overall health.
Water Retention
One of the effects of too much salt in your diet is water retention. You might experience water retention as a face that's puffy, especially in the mornings, or by not fitting into your favorite jeans on a particular day. Your fingers may also swell up when you're retaining water. MayoClinic.com explains that sodium is a humectant: an electrolyte that attracts water. When you have more salt in your body than is needed to maintain your health, you hold on to excess water that is normally excreted during urination. Swelling, also called edema, occurs when the excess water remains and your kidneys can't filter it efficiently.
High Blood Pressure
Extra salt that stays in your body not only holds on to more water, but it also increases your blood volume. The existence of more blood in your body puts more pressure on your blood vessels as your heart works to pump the extra blood throughout your body. The result of the extra work can be high blood pressure. The Linus Pauling Institute acknowledges that following the DASH diet can reverse hypertension in some people. DASH stands for Dietary Approaches to Stop Hypertension, and is a low-salt, low-fat eating plan recommended by the National Heart, Lung and Blood Institute. According to the July 2006 issue of "Circulation," people who have high blood pressure should try to limit their daily salt intake to 2.3 g or less per day.
Risk of Cardiovascular Disease
Sodium-induced chronic hypertension can put undue strain on several of your internal organs, including your heart. The effects of your heart working overtime to pump the higher blood volume through your body can increase your risk of heart disease and stroke, according to the Linus Pauling Institute. Reducing the salt in your diet may be able to decrease your risk and contain any damage that your heart has already sustained.
Member Comments