What are the dangers of eating too much sodium?

Eating too much sodium can have several negative effects on your health, including:

  1. High blood pressure: Sodium can increase blood pressure, which can put you at risk for heart disease and stroke.

  2. Cardiovascular disease: High sodium intake has been linked to an increased risk of cardiovascular disease, including heart attacks and strokes.

  3. Kidney damage: Consuming too much sodium can cause damage to the kidneys, especially in individuals with pre-existing kidney disease.

  4. Osteoporosis: High sodium intake can lead to increased calcium excretion in urine, which can lead to bone loss and an increased risk of osteoporosis.

  5. Fluid retention: Consuming too much sodium can cause your body to retain fluids, leading to swelling in the legs, hands, and feet.

  6. Stomach cancer: High sodium intake has been linked to an increased risk of stomach cancer.

  7. Headaches: Consuming too much sodium can cause headaches, especially in individuals who are sensitive to salt.

  • Some common high-sodium food items include:

    1. Processed meats (e.g., ham, bacon, sausage)
    2. Canned soups
    3. Fast food (e.g., burgers, fries, pizza)
    4. Snack foods (e.g., chips, pretzels, popcorn)
    5. Frozen meals and pre-packaged dinners
    6. Condiments (e.g., ketchup, mustard, soy sauce)
    7. Pickled vegetables and olives
    8. Cheese and other dairy products
    9. Bread and baked goods
    10. Canned vegetables and beans.

    It's important to read nutrition labels and choose lower-sodium options or prepare meals at home using fresh ingredients to reduce sodium intake.

To avoid these risks, it is recommended to limit sodium intake to less than 2,300 milligrams per day for adults. Individuals with high blood pressure, kidney disease, or other health conditions may need to limit their sodium intake even further.