The World Health Organization (WHO) recommends adults consume less than 5 g of salt daily, approximately one teaspoon, to prevent cardiovascular disease and high blood pressure. Many individuals, however, exceed this limit, leading to an excess that negatively impacts overall health.

Body retains water

Swelling is a common, yet often overlooked, symptom of high salt intake. When blood salt levels rise, the body retains water to dilute sodium, causing swelling in the hands, feet, ankles, and face. Excessive salt consumption also increases pressure on blood vessel walls, forcing the kidneys to work harder.

High blood pressure

While many factors contribute to high blood pressure, excessive salt intake is a significant one. The kidneys regulate blood pressure. Too much salt hinders the kidneys' ability to remove excess fluid. This leads to increased blood pressure, which, if sustained, can damage the cardiovascular system and raise the risk of heart disease, stroke, and various kidney issues.

High blood pressure often presents without clear symptoms. Regular blood pressure monitoring is therefore crucial. A morning reading of 140/90 mmHg or higher frequently suggests excessive salt consumption.

Weight gain

Rapid weight gain, such as one-two kg in a day or two kg within a week, without changes in diet or exercise, often points to salt as the culprit. Excess dietary salt causes the body to retain water, resulting in unwanted weight gain.

Stomach discomfort and bloating

Beyond its impact on circulation and fluid balance, high salt intake can harm the gastrointestinal tract, leading to bloating, abdominal pain, and general digestive discomfort. Salt slows the digestive process, potentially damaging the stomach lining.

Sleep disturbances

Consuming too much salt before bedtime can easily disrupt sleep. This may manifest as restless sleep, frequent awakenings during the night, and a lack of alertness upon waking in the morning.

Le Nguyen (According to WebMD, Times of India)