High sodium intake can cause various negative effects on the body of people of all ages. Nine out of ten Americans consume too much sodium, according to the American Association of the Heart (AHA). Salt is an important source of sodium in the diet.
Most of the sodium consumed comes from processed foods , packaged and prepared. High salt intake causes from fluid retention that leads to bloating and weight gain, to an increased risk of chronic diseases.
6 worst effects on your body of consuming too much salt
1 . Increase your blood pressure
High salt intake contributes to high blood pressure. The AHA explains that when left untreated, high blood pressure damages the circulatory system in a way that contributes significantly to heart attack, stroke and other threats to health.
The World Health Organization (WHO) notes that the main benefit of reducing salt intake is a corresponding reduction in high blood pressure. The AHA recommends high blood pressure individuals an ideal limit of no more than 1, 500 mg sodium . One teaspoon of salt equals 2, 300 mg of sodium.
2. Increases risk of heart disease and stroke
Eating too much sodium can increase your blood pressure. The Harvard School of Public Health indicates that high blood pressure is one of the leading causes of cardiovascular disease. It accounts for two-thirds of all strokes and half of heart disease.
3. Weaken your bones
The National Osteoporosis Foundation points out eating foods with a lot of salt causes your body to lose calcium and can lead to bone loss. Research has found that postmenopausal women on a high-salt diet lose more bone minerals than other women of the same age. Men with the habit of eating salty foods have also been found to be more prone to osteoporosis.
4. May cause kidney stones
Kidney stones form when certain chemicals become concentrated enough in the urine to form crystals. A high sodium diet can cause kidney stones because increases the amount of calcium in the urine.
5. It can damage your kidneys
Diets rich in salt can damage the kidneys. Harvard publishes: “Chronic kidney disease (CKD) shares risk factors with cardiovascular disease, and high blood pressure is an important risk factor for both.”
A high sodium intake is associated with the progression of CKD chronic kidney disease.
6. May increase risk of stomach cancer
Higher intake of salt, sodium or salty foods is linked to increased stomach cancer . Harvard shares that the World Cancer Research Fund and the American Institute for Cancer Research concluded that salt, as well as salty foods, is a likely cause of stomach cancer.
The American Cancer Society also notes that the risk of stomach cancer increases in people whose diets include large amounts of foods preserved by salting.
WHO recommends that adults consume less than 2, 000 mg of sodium per day, equivalent to 5g of salt (just under a teaspoon). The Dietary Guidelines for Americans suggest a limit of 2, 300 mg of sodium per day.
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