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The impact of salt on health and how to reduce its intake

Team AckoJan 17, 2024

Salt consumption is a perennial dilemma of mankind. Everywhere people overstep their bodies’ recommended level of intake, and this affects their overall health. Too much salt intake is linked to high blood pressure, heart diseases, and stroke. Therefore, it is essential to understand the long-term health implications of excessive salt consumption and look at ways to reduce the intake.




What are the Health Effects of Excessive Salt Consumption?

People have been consuming salt since time immemorial and it’s so common, we often forget its potential adverse effects on our health. Excessive salt intake means more extracellular fluid that leads to high blood pressure, and other health problems like heart and brain damage. Our bodies tend to accumulate sodium in the body, which can damage the liver if consumed in excess, in the form of salt. Furthermore, it has also been found that a higher salt intake can cause dehydration, especially in those who suffer from diabetes, as it is often accompanied by excessive urine output. High blood pressure can also aggravate kidney disease, as the kidneys are responsible for balancing the water, electrolyte and acid-base balance in the body.

How Do I Reduce My Salt Intake?

One can reduce the intake of salt by making simple dietary changes. First and foremost, it is recommended to reduce the amount of salt added to food while cooking or serving. You should even limit the use of condiments containing salt, such as soy sauce and bouillon cubes. Furthermore, it is recommended to reduce eating processed and canned foods, as they usually contain a higher level of sodium, and replace them with cooked food and fresh vegetables. When buying ready-made food products, you should always read the label carefully. Pick products labelled ‘low salt,’ ‘no added salt’ or ‘unsalted’ and stay away from processed meats, as they are usually loaded with excessive levels of sodium. Furthermore, you can increase the intake of fresh fruits and vegetables, whole grains, and you should also try switching to herbal seasonings or fresh herbs, as they have fewer sodium levels and are packed with antioxidants and minerals.

Is it Safe to Consume Low-Salt Products?

Low-salt products are generally safe to consume, but it is essential to read the nutritional labels carefully and look at the sodium content. Some of the low-salt products can still contain more than the recommended levels of salt, which can affect your health when consumed in large quantities. Additionally, salt substitutes should also be avoided, as their potassium content can be dangerous for those suffering from kidney diseases.

Are There Any Health Benefits of Consuming Salt?

Apart from its taste, salt does provide certain health benefits. For instance, it is known to balance the digestive process as it can absorb water and can prevent dehydration. Additionally, salt is also known to have anti-inflammatory and anti-oxidative effects and can help lower bad cholesterol levels. Furthermore, salt is also known to have antiseptic properties and can reduce swelling, making it a good topical remedy for minor cuts, scratches, and bruises. It can even help to prevent sinus infections, as it clears the nasal passage.


Salt plays an important role in everybody’s diet, as it has several health benefits. However, too much of anything is dangerous and excessive salt consumption can lead to serious health issues like cardiovascular diseases, stroke, and high blood pressure. Therefore, it is important to understand the effects of eating too much salt and take steps to reduce the intake by following a healthy diet and reducing the intake of salty food products.

Frequently Asked Questions (FAQs)

Here are some common questions about the impact of salt on health and how to reduce its intake


What are the adverse effects of excessive salt intake?

Excessive salt intake can lead to high blood pressure, heart diseases, and stroke, as it can accumulate sodium in the body and cause severe damage to the kidneys and liver.

How can I reduce my salt intake?

You can reduce your salt intake by limiting the amount of salt added while cooking, avoiding processed and canned food, replacing them with fresh vegetables, and switching to herbal seasonings or fresh herbs.

Are there any health benefits of consuming salt?

Yes, salt can help balance the digestive system, provide anti-inflammatory and antioxidant benefits, reduce bad cholesterol levels, and also have antiseptic properties.


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