What Food Can I Eat To Remove Salt From My System?

The salt that is added to the foods that you eat can overwhelm your system when consumed in excess. Most Americans get more sodium from salt than the body needs, and these high levels negatively affect the blood pressure of some people. If you have a high-salt diet, cutting back now can prevent or lower high blood pressure. While no single food can remove salt from your body, wise food choices can limit your salt intake and provide adequate nutrition to balance the level of sodium.

Effects of Salt

The sodium in the salt that you consume works along with the mineral potassium to control your blood pressure and other vital processes. When you get more sodium than potassium, this balanced system breaks down, and your blood pressure rises. Your kidneys are responsible for removing excess sodium and other elements from your system when they threaten the metabolic balance required for healthy body function. If you get more salt than your kidneys can process or continually have high body levels of sodium, your blood pressure may become chronically elevated. Recommended intake for healthy adults is 2,300 mg of sodium, or 1,500 mg if you have high blood pressure or other cardiovascular risks.

Effects of Potassium

Potassium counters sodium's action on blood pressure to stabilize your cardiovascular system. Most Americans do not take in the recommended 4,700 mg of potassium every day, shifting the sodium/potassium ratio into an unhealthy zone. Removing some salt from your diet can restore normal mineral balance.

Effects of Water

Drinking lots of water can help dilute the body's sodium concentration. Your kidneys will delay excretion of the extra fluid until the sodium level returns to normal. But some water has significant sodium content itself, and drinking too much water can diminish your electrolyte balance of sodium, potassium and calcium to abnormally low levels, which can cause health problems.

Foods to Eat

Processed foods supply 75 percent of all the salt consumed, so eating unsalted fresh or frozen foods can drastically reduce your sodium from salt intake. Low-sodium foods include whole grains, fruits and unprocessed vegetables and meats. Many of these also contribute potassium to your diet. While fish and dairy products are good sources of potassium, they may be high in sodium. Check the nutrition facts on food labels and select those with less sodium and more potassium. Rinse canned foods such as beans and tuna fish to remove salt. Cook with less salt, or ask your doctor if salt substitutes are safe for you to use instead.