How High Salt Intake Affects Your Health
- Fysiobasen
- Oct 14
- 3 min read
Salt is an essential mineral for the body, but like all nutrients, balance is key. Consuming too much salt can have several negative health consequences. Since salt is hidden in many processed foods, it is easy to exceed recommended levels without realizing it. In this article, we look at how high salt intake impacts your health.
1. Increased Blood Pressure
One of the most well-documented effects of high salt intake is increased blood pressure. Salt contains sodium, which makes the body retain more water to maintain electrolyte balance. This extra fluid raises blood volume, putting more pressure on the arteries and leading to elevated blood pressure.
Effect: High sodium intake increases the risk of heart disease, stroke, and cardiovascular complications.
This effect is particularly concerning for individuals with a genetic predisposition to high blood pressure or pre-existing cardiovascular conditions.
2. Kidney Damage
The kidneys regulate fluid and electrolyte balance. Excess sodium forces the kidneys to work harder, filtering out more sodium to maintain homeostasis. Over time, this strain can contribute to kidney damage and increase the risk of chronic kidney disease.
Effect: Higher risk of kidney damage and reduced kidney function from long-term high salt intake.
People with existing kidney conditions are particularly vulnerable and should be extra cautious with sodium consumption.
3. Increased Risk of Osteoporosis
Excessive salt can also harm bone health. High sodium intake increases calcium loss through urine, which depletes the minerals needed to keep bones strong. Over time, this can increase the risk of osteoporosis, making bones more fragile and prone to fractures.
Effect: Higher calcium excretion weakens bone structure, raising fracture risk.
Older adults are especially vulnerable, as they are already at increased risk of bone loss.
4. Impaired Brain Function
Studies suggest that high salt consumption can negatively affect brain function. Elevated sodium levels in the blood may disrupt fluid and electrolyte balance in the brain, impairing memory, learning, and cognition. Research has also linked high sodium diets to a higher risk of dementia.
Effect: Long-term high salt intake is associated with cognitive decline and greater dementia risk.
This effect may worsen conditions like Alzheimer’s disease.
5. Fluid Imbalance and Edema
Too much salt can disrupt fluid balance, causing the body to retain water. This can lead to edema (swelling in legs, feet, hands, or face). Severe cases may strain the heart and lungs, particularly if fluid builds up around vital organs.
Effect: Increased risk of swelling, fluid retention, and related health complications.
Summary
High salt intake is linked to multiple health issues, including high blood pressure, kidney damage, weakened bones, impaired brain function, and fluid imbalance. Since processed foods often contain hidden sodium, awareness is crucial. To protect long-term health, it is recommended to lower sodium intake and prioritize whole, minimally processed foods.
Sources
He, F. J., & MacGregor, G. A. (2010). Reducing population salt intake worldwide: From evidence to implementation. Progress in Cardiovascular Diseases, 52(5), 363–382.
World Health Organization. (2012). Guideline: Sodium intake for adults and children. WHO.
Mills, K. T., Chen, J., Yang, W., Appel, L. J., & Kusek, J. W. (2016). Sodium excretion and the risk of cardiovascular disease in patients with chronic kidney disease. JAMA, 315(20), 2200–2210.
Ivey, K. L., Nguyen, U. S., Berkey, C. S., & Cho, E. (2015). Association of sodium intake with risk of fractures in older women. Journal of Bone and Mineral Research, 30(4), 725–732.
Faraco, G., Hochrainer, K., Segarra, S. G., et al. (2018). Dietary salt promotes cognitive impairment through tau phosphorylation. Nature Neuroscience, 21(2), 240–249.
Laffer, C. L., Elijovich, F., Sahinoz, M., Pitzer, A., & Kirabo, A. (2020). Salt sensitivity of blood pressure: A new mechanism and potential therapeutic target. Current Hypertension Reports, 22(10), 77.
