How much salt intake per day becomes harmful for health?

The excessive use of salt in food can prove to be extremely harmful to health. The World Health Organization (WHO) had previously reported that excessive salt consumption in diets causes millions of deaths worldwide every year.

The report stated that salt is an essential dietary component for the body but its excessive use increases the risk of high blood pressure, heart disease, stroke, heart attack and premature death. Around 2 million deaths globally each year are linked to cardiovascular diseases.

Salt is mainly used to enhance the taste of food and consists of 60% chloride and 40% sodium. Small amounts of sodium are also naturally present in foods and a moderate intake of salt is important for the body. It helps relax muscles, strengthens nerves and maintains the balance of water and minerals in the body.

However, the human body needs only a very small amount of salt daily. The World Health Organization recommends a maximum of 5 grams (about one teaspoon) of salt per day. If you consume excessive salt, the following short-term effects may occur:

Bloating

Excess salt intake commonly leads to bloating. Salt helps retain water in the body and too much salt causes excess fluid accumulation resulting in a swollen abdomen.

Increased blood pressure

High blood pressure has many causes, one of which is excessive salt intake. The kidneys struggle to remove excess fluid leading to increased blood pressure.

Swelling of hands or feet

Excess salt can cause swelling in the hands, feet and face. Sudden unexplained swelling may indicate high salt consumption.

Excessive thirst

Feeling very thirsty can also be a sign of high salt intake. Salt draws water out of the body’s cells causing dehydration and increased thirst.

Frequent urination

Increased thirst leads to higher water intake which results in frequent trips to the bathroom.

Weight gain

When excess water is retained in the body, body weight also increases. A sudden rise in weight may be due to high salt consumption.

Sleep disturbance

Too much salt can also affect sleep causing restlessness or frequent waking during the night.

Weakness

High salt levels in the blood cause water to move out of cells leading to feelings of weakness.

Digestive issues

Excess salt intake may cause nausea or even diarrhea.