It might have been the tacos at lunch, movie popcorn or the margaritas after work, but you've gone overboard on the salt. High salt intake can cause bloating and fluid retention and raise the risk of developing high blood pressure. Though there is no miracle cure, increasing your intake of water and fiber while avoiding more salt will eliminate excess sodium in a few days.
Salt in Your Body
In most cases, "salt" is referring to sodium chloride, or table salt. Sodium is an essential mineral for the body in small amounts to maintain osmolarity and allow electrical signaling between cells. The FDA recommends that adults consume no more than 2,300 mg of sodium per day ,but those at risk for heart disease should consume no more than 1,500 mg. Consuming sodium in excess, even at a single meal, can cause water retention, or edema. High sodium in the long term can raise blood pressure and the risk of cardiovascular and endocrine diseases.
Avoid Salty Foods
The majority of salt in your diet likely comes from process foods, even those that do not taste salty. With the industrialization of food processing, sodium is increasingly added with preservative, additives and flavor enhancers. It is especially important to eat a low-sodium diet when trying to get over a high-salt meal. MayoClinic.com recommends avoiding foods with more than 200 mg of sodium per serving.
Drink More Water
Excess sodium and fluid can be removed via urine. Increasing your intake of water will help in sodium elimination, as your body will retain excess fluid when it is dehydrated. There is a maximum of sodium that your body can eliminate via urine regardless of how much fluid your drink. It is not recommended to take diuretics to remove excess sodium due to the greatly increased risk of dehydration and further fluid retention.
Eat More Fiber
Excess sodium also can be removed via solid waste. Excreted into the small intestines via the bile ducts, excess sodium might be reabsorbed if food mass is not present. Fiber is indigestible plant matter that passes through the intestines and plays an important role in removing wastes such as excess sodium. MayoClinic.com recommends that adults consume 25 to 40 g of fiber per day.
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