4 Alarming Signs You’re Eating Way Too Much Salt (And Hurting Your Health)

Salt is a common ingredient in almost everything we eat, from processed snacks like chips and pretzels to canned soups and frozen dinners. From tasty snacks to home-cooked meals, it’s everywhere. But consuming too much salt can take a toll on your health. How can you tell if you’re overdoing it? Here are four telltale signs that you’re eating too much salt.

You Frequently Feel Thirsty and Dehydrated After Meals

Excessive salt intake can leave you parched. When you consume a lot of salt, it messes with your body’s fluid balance, leading to dehydration. The kidneys need to work harder to flush out the extra salt because they must filter out the excess sodium, which pulls water from other parts of your body, making you thirsty. If you often find yourself drinking more water after meals or feeling like no amount of water can quench your thirst, your salt intake might be too high.

Swelling, Especially in Your Hands and Feet, Can Be Linked to High Salt Intake

Ever notice your fingers feeling swollen or your shoes fitting tighter than usual? This swelling, known as edema, is one of the side effects of too much salt. Your body retains extra water to dilute the salt in your bloodstream. This often results in noticeable puffiness in areas like your hands, ankles, or feet. If your rings suddenly feel tight, you might want to reconsider how much salt you’re eating.

Your Blood Pressure Is on the Rise, Which Can Be a Warning Sign

High blood pressure is another clear indicator that you’re consuming more salt than your body needs. Salt causes your body to retain water, which can increase the volume of your blood and, in turn, lead to higher blood pressure. If your doctor has noted a spike in your blood pressure readings, cutting back on salty foods like chips, cured meats, and fast food could help bring those numbers down within a few weeks.

Your Taste Buds Crave Salty Foods More Often

When you eat a lot of salty foods, your taste buds become accustomed to high levels of salt, and you might start craving it more often. You might find that unsalted or lightly salted foods taste bland or unappealing. This craving is a sign that your body has gotten used to too much salt, which means it’s time to cut back and reset your palate. It can take about 2-3 months for your taste buds to adjust to lower salt levels.

What You Can Do About It

If any of these signs sound familiar, it might be time to take action. Start by reducing your salt intake gradually. Read nutrition labels to monitor sodium levels, cook at home more often to control the amount of salt in your food, and consider using herbs and spices as flavor substitutes. Doing so can help protect your heart, kidneys, and overall health in the long run.

Too much salt can be harmful, but with some simple changes, you can bring your intake back to a healthier level.