What are the side effects of too much salt?

Excessive salt (sodium) consumption can lead to various side effects and health risks:

1. High Blood Pressure (Hypertension): One of the most well-known consequences of excessive salt intake is high blood pressure. When you consume too much salt, your body retains more water to dilute the sodium concentration. This increased blood volume puts extra pressure on the blood vessel walls, leading to hypertension. Chronic high blood pressure can strain the heart, kidneys, and other organs.

2. Stroke: Hypertension caused by excessive salt intake increases the risk of stroke. Stroke occurs when the blood supply to the brain is disrupted, leading to brain damage.

3. Heart Disease: High salt consumption can contribute to heart disease, including heart attacks and congestive heart failure. Elevated blood pressure and increased fluid retention put strain on the heart, leading to these cardiovascular problems.

4. Kidney Damage: Excessive salt can overburden the kidneys, making it difficult for them to filter waste products from the blood effectively. This can lead to kidney damage and chronic kidney disease (CKD).

5. Osteoporosis: High salt intake can lead to increased urinary calcium excretion. Over time, this can weaken bones and contribute to the development of osteoporosis, a condition characterized by fragile bones.

6. Stomach Cancer: Some studies suggest that excessive salt consumption may be associated with an increased risk of stomach cancer, although the exact relationship is still being researched.

7. Fluid Retention (Edema): Consuming too much salt can lead to fluid retention, causing swelling in the hands, feet, ankles, and legs.

8. Thirst and Dehydration: Excessive salt intake can make you feel thirsty, leading to increased water consumption. However, drinking more water without reducing salt intake can further increase fluid retention and put additional strain on the kidneys.

9. Acid-Base Imbalance: High salt diets can alter the acid-base balance in the body, leading to metabolic acidosis. This can affect the function of various organs and systems.

10. Taste Bud Changes: Consuming excessive salt can alter the taste buds, making it harder to enjoy the taste of foods without added salt.

It is important to limit salt intake to the recommended daily amount of 2,300 milligrams (mg) for adults, as per the American Heart Association. Cutting down on salt and adopting a balanced diet can help reduce the risk of these side effects and promote overall health.