How Excess Table Salt Puts Pressure on Your Heart
Dr. Shaikh explains that overusing salt causes sodium retention leading to water buildup in the bloodstream. This increased blood volume forces the heart to work harder, causing hypertension and chronic damage to arteries. Over time, blood vessels stiffen and constrict, paving the way for cardiac events like heart attacks and strokes. The kidneys also face strain and may eventually fail.0
Five Major Health Consequences of High Salt Intake
Nutrition and medical experts warn of these long-term effects: hypertension, cardiovascular diseases, kidney dysfunction, gastric ulcers, and osteoporosis. Chronic high salt also accelerates bone calcium loss.1
Salt and Stomach Cancer Link–Up to 40% Higher Risk
A UK-based cohort study found individuals who ‘always add’ salt to their meals had a 41% greater risk of developing stomach cancer compared to those who rarely or never did. Salt may inflame the gastric lining and amplify the effects of H. pylori infection.2
Type 2 Diabetes Association
Large-scale research from Tulane University tracked over 400,000 adults for nearly 12 years. It revealed that those who frequently added salt were up to 28% more likely to develop type 2 diabetes. Excess salt may promote appetite, weight gain, and metabolic disruption.3
Silent Symptoms You Might Ignore
Experts highlight subtle signs of overconsumption: unexplained swelling (edema), persistent thirst, bloating, sudden weight gain, frequent headaches, and stomach discomfort—indicators often overlooked and mistaken for mild dehydration.4
Recommended Limits & Your Need for Balance
WHO advises adults limit salt to 5 g/day (≈2 g sodium). Most people—especially in India—consume nearly double this amount, vastly exceeding the safe limit. A small amount of sodium is essential for nerve and fluid balance, but excess intake disrupts healthy physiology.5
Healthier Alternatives & Salt-Smart Tips
Swap regular iodized salt with low-sodium versions (≈15% less sodium, sometimes with added potassium to lower blood pressure). Cook at home using fresh ingredients, minimize processed sauces, and flavour meals with herbs and spices instead of table salt.6
Timeline of Key Health Risks
- Short term: water retention, increased thirst, headaches, bloating.
- Medium term: elevated blood pressure, kidney strain, digestive discomfort.
- Long term: heart disease, stroke, kidney failure, osteoporosis, stomach cancer and higher diabetes risk.
Quiz & Trivia Ready Takeaways
Entries perfect for quizzes: the risks escalate from immediate effects (thirst, edema) to serious diseases (40% higher stomach cancer risk, up to 28% increased diabetes risk). Key numbers—5 g WHO limit, 41% cancer risk, 28% diabetes risk, and salt’s impact on bones, heart, kidneys, and digestion—make this content trivia-rich.
Source: Hindustan Times