Love salty foods? Do you always season your food with salt? The dietary mineral sodium, which is present in salt, may be consumed in excess by many individuals, and experts are concerned about the effects this may be having on our health.

Dr. Jay Shah, cardiologist and Chief Medical Officer at Aktiia, which manufactures 24/7 wearable blood pressure monitors, concurs that excessive sodium consumption is very typical throughout the world. About twice as much sodium is consumed on average than is advised.

We do really require some salt. Adults should limit their daily salt intake to 6g (2.4g sodium), or roughly one teaspoon. However, a large percentage of the foods we purchase already have significant amounts of salt "hidden" in them. This is especially true of processed foods like bread, sauces, soups, cereals, bacon, and ham.

What harm does too much salt actually do to our bodies, then?

Osteoporosis

The condition osteoporosis, which causes bones to thin and weaken, has several recognized risk factors, including hormonal changes after menopause, certain medical disorders and drugs, and dietary deficiencies. Bone health may also be affected by excessive salt consumption.

High salt intake may increase the excretion of calcium from the urine, which is important for maintaining strong bones, according to World Action On Salt, Sugar, and Health (WASSH). According to research, adolescence, a crucial period for building strong bones, is when is especially crucial.

Retention of water

Do you ever feel puffy or bloated after eating salty food? These conditions are frequently associated with water retention, and salt may play a role in this because sodium regulates fluid levels in the body.

High blood pressure

However, this goes beyond puffiness. As a primary cause of death and serious disability, high blood pressure, heart disease, and stroke, it also plays a significant role in these conditions. Experts estimate that managing high blood pressure and cutting back on salt intake could prevent almost 80% of strokes.

High blood pressure is the most frequent reversible risk factor for cardiovascular death and disease, as Dr. Shah states: "High salt intake is one of the causes of high blood pressure."

It's crucial to remember that high blood pressure typically exhibits no symptoms, which is why it's so crucial to have it tested frequently. Limiting salt intake can help, but some people also need to take medication to manage high blood pressure.

Stomach cancer

A diet heavy in salt has been linked to stomach cancer, the fifth most prevalent cancer in the world.

The stomach lining "may develop sores if too much salt is taken, which can eventually lead to enough damage to allow cancer to form," according to World Cancer Research Fund International.

How salt affects H. pylori, a bacterial infection that can harm the stomach and is linked to a higher risk of stomach cancer, is thought to be a key factor in this situation. These effects are worsened by high salt intake.

What can you do in this regard?

"Most of the salt in our food is present before we purchase it. Because of this, we consume more than we realize, according to Taylor. We can assist keep our blood pressure under control and lower our chance of having a heart attack or stroke by reducing the amount of salt in our diets.

This entails exercising caution while salting food and developing the habit of reading the salt and sodium content of food labels.

Focus on consuming more fruits, vegetables, seafood, legumes, and whole grains while reducing your intake of foods high in salt, sugar, and saturated fat, such as cake, cookies, and sweets, she advises. You can lower your chance of developing heart and circulation disorders by exercising frequently, giving up smoking, and maintaining a healthy weight.

If you are concerned about your health or diet, always talk to your doctor.