Don’t believe those who tell how useful salt is – it’s no more than words. The main danger is that sodium chloride is believed to raise the blood pressure. And this, in turn, is a significant risk factor in the development of heart diseases, stroke, and kidney failure.
In order not to harm your health, salt should be consumed in limited amounts. According to WHO, the recommended sodium intake for adults is approximately 2/3 of a teaspoon (less than 5 g) of salt per day.
For people who already have problems with the cardiovascular system, the American Heart Association recommends consuming less than 1/3 of a teaspoon (2.3 g) of salt per day.
Unfortunately, most people consume too much of it (up to 2.5 tsp daily!), with most of it coming from canned and ready-made foods.
Here are 7 signs that you consume too much salt.
1. Always thirsty
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One of the most obvious symptoms of salt “overdose” is a constant thirst. This is the brain sending signals that the body lacks fluid.
2. General swelling
With excessive salt intake, water begins to be retained in the cells, which causes the entire body to swell. Swelling can be accompanied by bloating.
In case of excess sodium, the blood vessels of the brain begin to expand, which triggers the headache.
4. No changes in the body weight
You've been on a diet for a long time, but the scale doesn’t show any improvement? It's possible that you consume too much salt that retains water in the body!
5. Increased blood pressure
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A high sodium level increases the volume of water in the body, including the volume of blood. Additional blood dilates the walls of blood vessels. The result is high blood pressure, or hypertension.
6. Increased amount of urine
High concentrations of table salt irritate the kidneys and disrupt absorption of water, which increases dehydration. Excess sodium will be removed along with urine, which increases its amount.
7. Increasing signs of heart failure
Too much salt in the organism increases the load on the heart, which contributes to the development of heart failure. Usually, it is manifested by symptoms, such as shortness of breath, tachycardia, and noticeable swelling of the lower extremities.
Caution: if the above symptoms are severe or persist even after a reduction in salt intake, be sure to consult with a doctor, as this may be indicative of more serious health problems.
What can replace salt in the dishes?
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There are many ways to reduce sodium intake without compromising the taste of food. When cooking, you can try to add herbs, spices, and other natural seasonings instead of salt.
Try to experiment while cooking, leaving the salt cellar aside!
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Here is a list of some suitable salt replacement options:
- lemon juice;
- mustard powder;
And finally: don’t painstakingly count every grain! Cook at home, add salt in the ready dish only when needed. It is simple but immensely healthy!
This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.