Health A to Z — 6 minutes
The harmful effects of salt on your health
Salt is an essential compound for your health. However, too much of it can have a negative impact on your body’s ability to function properly.
Table salt is actually sodium chloride. It’s a mineral that’s widely distributed in nature and the human body. Unfortunately, most Canadians consume too much salt – about 3.4 g per day. This is more than double the intake required. Such long-term overconsumption of sodium leads to many complications, especially for the kidneys, which have the difficult task of removing excess salt and water from the blood. [1]
The role of the kidneys
The kidneys are considered vital organs. They’re responsible for filtering your blood in order to remove toxins and excess fluid. Their job is to maintain a balanced level of water, salt and minerals in your blood. [2]
The link between salt and the kidneys
Every day, your two kidneys purify an average of 180 litres of blood. However, when you consume a lot of salt, it becomes more difficult for your kidneys to remove fluids from your blood because one of the properties of salt is to retain fluids. These fluids then accumulate in your body, causing serious consequences for your health.
It should be noted that salt affects people differently. Some people are not affected at all by salt consumption, while others are very sensitive to it. Our genetics dictates our degree of sensitivity. For those with high sensitivity, very small amounts of salt can greatly affect their kidneys’ ability to regulate fluids properly, which increases their blood pressure. [3]
Some symptoms of salt overconsumption
Too much salt intake causes a buildup of salt and fluids in your body. This buildup can manifest itself in different ways: [4]
- Thirst
- Water retention
- High blood pressure
- Swelling (e.g., the ankles)
- Shortness of breath
Read more: Is detoxifying the kidneys really necessary?
The consequences of kidney dysfunction
When the kidneys don’t work properly, it’s called kidney dysfunction. This dysfunction must be taken seriously because it can have major consequences on the heart and blood pressure.
The kidneys and cardiovascular system
It’s possible that kidney dysfunction can lead to hypertension (i.e., high blood pressure). High blood pressure makes your blood vessels stiffer and narrower, which restricts blood flow. As a result, the heart needs to pump more vigorously to get the blood through these small vessels, thereby increasing blood pressure. Despite this extra effort, less blood and oxygen is delivered to the organs.
When the heart is required to pump vigorously, especially over long periods of time, its left ventricle can enlarge and the heart muscle can weaken, increasing the risk of heart failure.
But the problem is even greater because high blood pressure aggravates kidney disease. It’s a real vicious circle. Hypertension increases the filtering pressure of the kidneys, which can cause scarring. Such scarring compromises the kidneys’ ability to regulate fluids, increasing blood pressure. [5]
Ideas for reducing salt intake
We don’t always realize how much salt we consume. Pay close attention to your habits; for example, do you salt your food before even tasting it?
As well, pay attention to the prepared meals you purchase and restaurant meals you order, as they often contain significant amounts of salt. For example, processed meats, chips, crackers, soups, canned vegetables, cheese and even breakfast cereals are usually loaded with sodium.
To make wise choices, look at the Nutrition Facts table before you buy a product. The sodium content is clearly indicated: first in milligrams (mg), then as a percentage of the Daily Value based on the maximum recommended amount (2,400 mg). [6]
Salt is mainly used to add flavour to dishes. If your meals are less flavourful after removing salt from your diet, you can always season them with herbs and spices instead.
There are also healthier options than foods containing large amounts of salt. Refer to the following table for examples. [7]
Foods to avoid | Less salty options |
---|---|
Salt | Garlic, onion, garlic powder, onion powder, pepper, lemon juice, vinegar |
High-salt sauces (barbecue, soy, teriyaki, oyster) | Homemade or low-salt sauces and dressings, vinegar, dried mustard |
High-salt snacks (potato chips, corn tortillas, salted nuts, salted popcorn) | Unsalted nuts, popcorn (unsalted) |
Processed meats | Fresh meat, fish and eggs |
Conclusion
Consumed in moderation, salt isn’t harmful to your health. However, too much salt can lead to serious problems, including kidney damage, high blood pressure and heart problems.
You can reduce your salt intake by making informed choices, eating home-cooked meals and reading nutrition labels on foods.
For professional support, we’re here.
We provide services that can help your doctor diagnose kidney-related disorders, determine the appropriate treatment and follow up on your progress.
- Blood electrolytes (sodium, potassium, etc.)
- Creatinine and eGFR measurements
- Routine urinalysis to detect certain proteins
- Microalbuminuria testing
- Abdominal ultrasound
- ECG, Holter (continuous electrocardiogram monitoring)
- ABPM (continuous blood pressure monitoring)
- Cardiac ultrasound
- Lipid profile and diabetes screening
Do you have a doctor's prescription on hand for one of these tests? Book an appointment online or contact Biron Health Group’s customer service at 1 833 590-2712.
Sources7
- Health Canada, “Sodium in Canada,” March 1, 2017. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/sodium.html (consulted online April 15, 2021)
- National Institute of Diabetes and Digestive and Kidney Diseases, “Your Kidneys & How They Work.” https://www.niddk.nih.gov/health-information/kidney-disease/kidneys-how-they-work (consulted online April 15, 2021)
- Ibid
- National Kidney Foundation, “Sodium and Your CKD Diet: How to Spice Up Your Cooking,” May 31, 2019. https://www.kidney.org/atoz/content/sodiumckd (consulted online April 15, 2021)
- Cleveland Clinic, “How Salt Can Impact Your Blood Pressure, Heart and Kidneys: Modifying your salt intake can affect your health and longevity,” December 2, 2020. https://health.clevelandclinic.org/kidneys-salt-and-blood-pressure-you-need-a-delicate-balance/ (consulted online April 8, 2021)
- Jean Coutu, “The effects of salt on health.” https://www.jeancoutu.com/en/health/health-tips/the-effects-of-salt-on-health/ (consulted online April 8, 2021)
- National Kidney Foundation, op. cit.