Side Effects of Eating Too Much Salt


You need a significant intake of sodium each day – up to 1,500 milligrams, or the amount contained in 3 grams of salt – most Americans consume far more than this, and ingesting too much salt can lead to adverse side effects.

Our bodies require sodium in order to be healthy. However consuming too much can do more damage than good! Unfortunately, 90% of Americans take in more than needed. Many of it originates from processed foods like frozen dinners and boxed meals. Eventually, high salt intake can result in serious problems.

May raise high blood pressure

Research study suggests that salt-rich diet plans substantially increase high blood pressure and that decreasing the salt content of an individual’s diet can assist lower their blood pressure levels.

For example, 2 big evaluations report that a decrease in salt intake of 4.4 grams each day may decrease systolic and diastolic blood pressure (the top and bottom numbers of a reading) by approximately 4.18 mm Hg and 2.06 mm Hg respectively.

Image of sphygmomanometer

However, the observed decreases were close to 2 times bigger in individuals with high blood pressure, compared to those with blood pressure in the regular variety.

Additionally, these results are believed to be considerably stronger in salt-sensitive individuals than in those who are not salt-sensitive. Obesity and aging are likewise though to magnify the blood pressure-raising results of salt-rich diets.

May boost stomach cancer danger

Several studies connect a high salt diet to a greater risk of stomach cancer.

An evaluation including more than 268,000 individuals recommends that those with mean salt consumption of 3 grams each day might have up to a 68% greater risk of stomach cancer than those with average salt consumption of 1 gram each day.

Another research study even more recommends that individuals with high salt intakes may have a two times greater danger of stomach cancer than those with lower intakes. Still, this study does not plainly specify what is considered high or low salt consumption.

The system behind salt’s effect on stomach cancer isn’t fully comprehended. Nevertheless, professionals think that salt-rich diet plans may make a person more vulnerable to stand cancer by triggering ulcers or swelling of the stomach lining.

Impact on risks of heart problem and sudden death

The link between salt-rich diets, heart disease, and sudden death is still somewhat questionable.

Some studies recommend that high salt intakes cause a rise in blood pressure and a stiffening of capillary and arteries. In turn, these changes may result in a greater danger of heart problem and sudden death.

For circumstances, one 20-year study notes that participants who took in less than 5.8 grams of salt each day had the lowest death rates, while those who took in more than 15 grams of salt each day had the greatest.

Nevertheless, others recommend that high salt diets have no effects on heart health or durability which low salt diets might in fact increase the danger of heart problem and death.

These differing research study outcomes might be discussed by distinctions in research study style, techniques used to estimate sodium intake, and participant elements, such as weight, salt level of sensitivity, and the other health issues participants may be facing.

While it’s possible that eating excessive salt doesn’t increase the danger of cardiovascular disease or sudden death for everyone, more studies are needed before strong conclusions can be made.

Ali Gadimov
Diet Expert