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Can Too Much Salt Kill You?
To put it simply, you can definitely be killed by ingesting too much salt. This is called hypernatremia (also known as salt poisoning). When a human being has had too much salt, the amount of it increases in their bloodstream, thus leading to dangerous outcomes like coma, seizures and sometime even death.
After all, if there is one thing that is abundantly clear, it is that salt, in either excess or insufficient amounts, poses serious health risks. Consuming too much salt can cause hypertension, a leading risk factor for heart attacks and strokes. In fact, studies show reducing salt intake may lower the risk of these conditions by as much as 30%. Eating too much salt can cause several health problems, including high blood pressure, heart disease, stroke, and kidney disease.
We have been told for years that increased salt consumption leads to higher blood pressure, and high blood pressure is linked with higher risks for heart disease, stroke, and other conditions. There is a long and growing body of research linking higher salt intake with higher blood pressure – and in turn, linking it to higher rates of mortality from cardiovascular events, such as heart attacks and strokes.
Blood pressure increases with age, so keeping an eye on your sodium intake is going to do a lot of good for saving you from a stroke or other heart disease on the horizon. Some studies have found that consuming less than 3 grams of sodium a day — the equivalent of around 7.5 grams of salt — can raise the risk for cardiovascular disease and early death. In fact, studies indicate that lower salt intake can exponentially reduce blood pressure and other cardiovascular diseases .
| Effects | |
| Heart Problems | Eating too much salt can cause enlarged heart and heart failures |
| Kidney Problems | It can cause kidney diseases kidney stones |
| Death | Too much salt can cause stomach cancer or stroke which can cause death |
Increasing the consumption of lower-sodium salts would also lower the costs of health care and lost productivity due to hypertension and heart disease. Complementary policies including sodium reduction targets for industry (such as a voluntary U.S. Food and Drug Administration goal currently under review by the White House) and warning labels about high salt content may also contribute to increased low-sodium salt use in packaged foods.
This is currently weighing heavily on our health care system, with amounts not taking into account family costs, such as lost income. Around 55% of the salt we consume is hidden in processed foods, and many people are unaware of the high salt content in their foods. This salt awareness week, running 10-16 March, the HSF is encouraging the public to shift the salt around, and begin making conscious choices to select products that contain less salt. To do so, South Africans must first become aware of processed food products containing high levels of salt. This is the current burden on our healthcare sector, and the amount does not take into consideration household costs such as lost income.About 55 % of the salt we eat is hidden in processed foods and many people are not aware of the high salt content of their food.This Salt Awareness Week, which runs from 10th to 16th March, the HSF encourages the public to switch the salt and to start making a conscious choice to choose products with less salt.In order to do this, South Africans first need to be aware of processed food products that are high in salt, such as bread, cereals, hard/block margarines, gravy and soup powders, meat products like sausage, polony and pies, meat and vegetable extracts, and fast foods. Try cooking less and avoid processed foods, which are usually very high in sodium. You should also prepare meals more at home, so that you have control over how much salt goes into the dishes.
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Another important thing that you can do in order to control salt intake is checking product labels. If you are looking to continue eating these types of foods, you may prefer those that are labeled as no added salt, salt reduced, or lowest in salt.
Salt is more complex, as most manufacturers provide the sodium content on labels alone — it is just not exactly the same as regular salt. As all of us will recall from our school days, salt is a compound with sodium as its main ingredient. Sodium, a key element found in salt, is necessary for our bodies to maintain their general fluid balance, to carry out the transportation of oxygen and nutrients, and to keep our nerves firing with electricity.
Our main source of sodium is salt, and regulating our daily intake of salt is necessary for us all. While salt is essential to the proper functioning of our bodies, excess salt intake, of which we are mostly unaware, is a nutritional threat that directly impacts our health. While there is been a lot of controversy recently over whether or not the salt in the modern American diet is dangerous, there is no doubt that an overwhelming amount of salt consumed in rapid succession could result in death.
Let us take a look at complications and threats that could arise if we do not reduce our high-salt intake in the foreseeable future. What types of risks can we run into with high intakes of salt, and what limits are set on the intake of sodium per day, are explained with scientific study results in this article. We explain the harms caused by excess intake of salt, and the link to diseases which may eventually lead to death.
Low-sodium salt decreased mortality by 12 percent, risk for stroke by 14 percent, and total cardiovascular events (strokes and heart attacks combined) by 13 percent. This landmark study demonstrates that low-sodium salt can prevent heart attacks and strokes, and is a cost-effective substitute that is easy to adjust in the diets of most people. The results of this groundbreaking study, conducted in China by George Institute of Global Health, show that a lower-sodium salt replacement can save lives and prevent heart attacks and strokes.
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The benefits were also demonstrated several years ago in an elegant study conducted at a veterans retirement community in Taiwan, which found low-sodium salt reduced deaths by heart disease, as well as reduced healthcare costs, although veterans in the low-sodium group lived longer. In 2013, the Institute of Medicine, which advises Congress on health issues, reported finding no evidence that reducing sodium intake to less than 2,300 milligrams lowers heart disease risk. The World Health Organization sets that level using studies on how much sodium intake may contribute to a persons risk of heart disease or death.
The WHO says that an individual should consume no more than 2 grams of sodium a day, or around 5 grams of salt per day. Dietary guidelines suggest Americans consume fewer than 2,300 milligrams (mg) of sodium a day. In 2020, the World Health Organization (WHO) recommended adults consume no more than 5 grams (0.18 ounces) of salt (just under one teaspoon) a day, a quantity providing approximately 2 grams (0.071 ounces) of daily sodium.
While you should not go out of your way to consume high amounts of salt, do not fret too much about accidentally eating too much. It is important to be aware of how much salt you are putting in your meals, so that you can keep your diet healthy and avoid any risks. Start by reading your food labels carefully: If the food has more than 600mg of sodium, an element of salt that causes high blood pressure, per 100g of the food, then it is high in salt and should be avoided.
Table salt, which we often use to flavor food, contains sodium. When you overconsume salt–found in a lot of packaged foods–your body is likely to experience short-term and long-term effects, particularly if you are exercising. You may risk an enlarged heart, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke if you consume too much salt over the long-term.
How much is too much salt in a day?
An average American consumes 3,400 mg of sodium daily. However, the Dietary Guidelines for Americans advise adults to keep their daily sodium intake to under 2,300 mg, which is about one teaspoon of table salt. Recommended upper limits are much lower for kids under the age of 14.
What are signs you need more salt?
If you’re wondering whether you need more salt, look out for these signs: You’re feeling fatigued, you’re experiencing muscle cramps, you have a headache, you’re feeling dizzy or lightheaded. If you’re experiencing any of these symptoms, it’s a good idea to add more salt to your diet. You can do this by cooking with salt, using salted condiments
What happens if you eat too much salt in one sitting?
Excess salt can lead to dehydration, electrolyte imbalance, and increased blood pressure. In extreme cases, it can even lead to coma or death. So it’s important to be aware of how much salt you’re consuming and to limit your intake if necessary. If you think you may have consumed too much salt, it’s important to seek medical attention immediately.