Revealed: 4 Surprising Signs Healthy People Are Overindulged in Salt

Contrary to common belief, the primary source of salt intake isn’t the salt shaker on your kitchen shelf.

Surprisingly, the majority of your daily salt comes from grocery store staples like bread, biscuits, breakfast cereals, sauces, and condiments.

According to the CDC, this hidden salt accounts for approximately three-quarters of the salt people consume.

What’s more concerning is that the average American consumes over 3,400 milligrams (mg) of sodium daily, well above the recommended federal limit of less than 2,300 mg per day—equivalent to about one teaspoon of table salt, as advised by the CDC.

For children under 14, the recommended limits are even lower.

What Happnes When Healthy People Eat Too Much Salt

Hidden Clues in Your Hands: Signs of Overindulging in Salt

Thankfully, your hands can provide subtle hints if you’re guilty of excessive salt intake. Salt prompts your body to retain water, which can seep into your tissues and lead to swelling, even in your fingers.

After consuming an excess of this common seasoning, your body retains surplus sodium and increases fluid levels outside your cells.

Nutritionist and founder of The Weight Loss Guru, Pippa Hill, cautions, “This isn’t an instant response after eating, but if in the next 24 hours of having eaten salty foods you notice swelling in these areas, it could be a link. It’s best to seek medical advice if this is an ongoing occurrence, as it could be a sign of a more serious health concern.”

Your Legs Could Also Sound the Alarm

Besides your hands, swelling, or edema, may also affect your ankles or feet. Edema might become more noticeable after prolonged sitting or extended journeys.

Research published in the journal Neurourology and Urodynamics has linked a high daily salt intake to leg edema.

Analyzing data from 52 patients hospitalized for suspected benign prostate enlargement or prostate cancer, the research team observed that those who frequently experienced nighttime urination—a telltale sign of prostate cancer—also exhibited swelling in their legs.

Headaches

The dehydration resulting from excessive salt intake can trigger severe headaches.

Ms. Hill explains, “These headaches tend to be more painful than a mild one, giving a throbbing sensation as the blood vessels are being expanded. They tend to come on between an hour or two after you’ve eaten, as sodium levels rise through the body.”

If you have high blood pressure or chronic headaches, they may occur more quickly but can often be alleviated by rehydration.

Frequent Urination

“Excessive thirst is a common response to eating salty foods and naturally leads to an increase in fluid consumption, causing excessive urination,” says Olivia Burley, registered associate nutritionist who is working on the NHS Diabetes Prevention Programme.

The body signals the need to drink more water to eliminate excess salt build-up.

However, while increased fluid intake is a primary reason for increased urine production, it could also be a symptom of other conditions like polyuria, necessitating medical evaluation.

How to Reduce Your Salt Intake

Thankfully, understanding food labels can assist you in selecting products that aren’t excessively salt-laden.

Health experts recommend checking nutrition labels to identify whether a product is low, medium, or high in salt content. This allows you to compare different options and make healthier choices.

Following these guidelines can help you interpret the salt content in foods:

• Low: 0.3g salt or less per 100g
• Medium: 0.3-1.5g salt per 100g (generally acceptable)
• High: 1.5g salt or more per 100g (best to avoid or consume sparingly)

Many food products also feature color-coded labels on their packaging—red for high salt content, amber for medium, and green for low—a helpful visual aid in making informed choices for a healthier diet.

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