Salt is an essential mineral that our bodies require to function properly. However, it’s no secret that Americans consume too much salt, with the average person consuming over 3,400 milligrams per day, over double the recommended limit.

This excessive salt intake, combined with a lack of exercise and a poor diet, can lead to high blood pressure, heart disease, and stroke. In this guide, we’ll explore the dangers of salt and how you can make heart-healthy eating choices.

What is salt?

Salt, also known as sodium chloride, is a mineral compound made up of two elements: sodium and chlorine.

It is essential for our bodies to function properly, as sodium helps to regulate the fluid balance in our cells, helps our muscles and nerves work properly, and aids in the absorption of other nutrients. However, too much salt can be harmful, especially for those with high blood pressure.

Why is too much salt bad for you?

When we consume too much salt, our bodies retain water to dilute the excess sodium in our bloodstream.

This can lead to an increase in blood volume, which puts pressure on our blood vessels and can lead to hypertension, also known as high blood pressure. Hypertension is a major risk factor for heart disease and stroke, two of the leading causes of death in the United States.

Consuming too much salt can also have other negative effects on our bodies, including:.

Increased risk of kidney disease
Increased risk of stomach cancer
Increased risk of osteoporosis
Increased risk of obesity
Increased risk of diabetes

How much salt should you be consuming?

The American Heart Association recommends that adults consume no more than 2,300 milligrams of sodium per day, which is about a teaspoon of salt.

For those with high blood pressure, the recommendation is even lower, at no more than 1,500 milligrams per day. Unfortunately, many Americans consume much more than this amount, due in part to the high levels of salt in processed foods and restaurant meals.

Tips for reducing your salt intake

Reducing your salt intake can be challenging, especially if you’re used to eating a lot of processed foods or dining out frequently. However, there are some simple steps you can take to lower your salt consumption:.

Eat more fresh fruits and vegetables, which are naturally low in sodium
Choose whole grain products, which are often lower in sodium than their refined counterparts
Limit your consumption of processed and pre-packaged foods, which tend to be high in sodium
Check the labels of canned and frozen foods for their sodium content, and choose lower-sodium options when available
Use herbs and spices to add flavor to your food, instead of relying on salt
Avoid adding salt to your food at the table, and use less salt when cooking

Heart-healthy eating

In addition to reducing your salt intake, there are other steps you can take to promote heart-healthy eating:.

Eat a variety of fruits and vegetables, whole grains, and lean proteins
Avoid trans fats and limit your intake of saturated fats
Choose low-fat dairy products and limit your consumption of red meat
Limit your intake of added sugars and sugary drinks
Avoid smoking and limit your alcohol consumption
Get regular exercise, aiming for at least 30 minutes of moderate activity most days of the week

The bottom line

Although salt is an essential mineral that our bodies require, consuming too much salt can have negative effects on our health, especially for those with high blood pressure.

By making heart-healthy eating choices and reducing our salt intake, we can reduce our risk of heart disease, stroke, and other health problems.