What happens if you eat too much salt?

Based on surveys by the Ministry of Health (MOH) and Health Promotion Board (HPB), 9 in 10 Singaporeans are consuming too much salt daily¹. A majority of sodium intake comes from eating out, as gravy, sauces or soup tend to be high in sodium¹.

While it adds flavour to our meals, an excess of this seemingly innocuous seasoning can pave the way for a myriad of health concerns. Let’s explore what happens when we consume too much salt and how it might silently impact our well-being.

What are the long-term health effects of eating too much salt?

Excessive salt intake can put a strain on your bodily functions⁷ and impact your overall health. The negative effects of consuming too much salt may be present in multiple systems:

• Cardiovascular system
• Renal system
• Circulatory system

Cardiovascular system

The heart, a cornerstone of our cardiovascular system, bears a substantial brunt when salt consumption goes beyond recommended limits. High sodium levels contribute to increased blood pressure⁷, straining the heart and elevating the risk of hypertension. Persistent hypertension, if left unchecked, becomes a significant precursor to heart diseases, strokes, and other cardiovascular complications.

Renal system

Our kidneys play a pivotal role in maintaining fluid balance and regulating blood pressure. Excessive salt can disrupt this delicate equilibrium⁷, leading to impaired kidney function. The kidneys, tasked with filtering out waste and excess fluid, face increased pressure, potentially resulting in chronic kidney disease over time.

Circulatory system

Salt, when consumed in excess, can cause blood vessels to narrow⁸, hindering the smooth flow of blood. This vascular constriction forces the heart to pump harder to maintain circulation, placing additional stress on both the heart and blood vessels.

Read also: Why you need regular health check-ups?

Monitoring salt intake and dietary adjustments

If you’re one of the individuals who may have been consuming too much salt, it’s not too late to change.

But how much is too much? Knowing the sweet spot can be tricky, but there are several tweaks you can make to your lifestyle to cut down your salt intake. To make it easier for individuals to understand their salt intake, it might soon be mandatory for food packaging to label high sodium content⁹. Until then, here are some other useful tips.

Practical tips to cut down on salt

Read food labels

A good starting point would be to opt for products with lower sodium levels and be wary of high-sodium additives.

The first thing to watch out for is food items being advertised as “salt/sodium-free” (less than 5 mg of sodium per serving), “very low sodium” (35 mg or less per serving) and “low sodium”  (140 mg or less per serving)¹⁰.

Take a step further and review the nutrition label usually found at the back of the food wrapper or packaging. Aside from “salt”, you should also look out for terms like “sodium” or “soda”.

Take note of the total sodium count indicated, which includes the sodium from salt on top of the sodium from other ingredients or preservatives such as sodium nitrate, sodium citrate, monosodium glutamate (MSG) and sodium benzoate.

Serving size matters too. Most nutrient values are indicated per 100g / 100ml and per serving of the food¹¹. That means, if your portion size equals two servings of a product, you’re actually eating double the sodium listed. As a rough guide, if you’re trying to choose a low-sodium food product, make sure the total count does not exceed 140 mg per serving¹⁰.

Other tips and tricks:

• Choose fresh, whole foods: Prioritise fresh, unprocessed foods over pre-packaged and processed options. Whole foods like fruits, vegetables, and lean proteins are naturally lower in sodium.
• Cook at home: When you cook at home, you have control over the ingredients. Use herbs, spices, and other flavour-enhancing alternatives instead of relying on salt for taste.
• Limit processed foods: Processed foods, including snacks, canned soups, and ready-to-eat meals, often contain hidden salt. Minimise their consumption to reduce overall sodium intake.
• Use salt alternatives: Experiment with salt substitutes or herbal seasonings to add flavour to your dishes without the excess sodium. There are various salt-free seasoning blends available that can be just as satisfying.
• Be mindful when eating out: When dining at restaurants, inquire about the preparation methods and request dishes with less salt. Many establishments can accommodate such requests.
• Gradual reduction: If you’re used to a high-salt diet, consider gradually reducing your salt intake. Your taste buds will adapt over time, and you’ll become more sensitive to the natural flavours of foods.
• Stay hydrated: Drinking plenty of water helps flush excess sodium from your system. Hydration supports overall health and aids in maintaining a proper sodium balance.
• Limit salty snacks: Snack choices like chips, pretzels, and salted nuts can contribute significantly to salt intake. Opt for healthier alternatives like fresh fruits, vegetables, or unsalted nuts.
• Be informed: Learn about the salt content in common foods. Awareness empowers you to make better choices and actively manage your sodium intake.
• Plan your meals: Pack meals from home instead of eating out during lunch hour at the office. This way, you can control how much salt you consume and save money all at once.

In essence, the effects of consuming too much salt could be far-reaching and multifaceted, from impacting vital body systems to paving the way for chronic health issues. By being vigilant, making informed decisions, and embracing a balanced diet, we can all achieve a healthy lifestyle.

The role of critical illness insurance as financial protection

The aftermath of excessive salt consumption may seem small at first, but if left unchecked, high salt consumption can put a strain on your body as it tries to regulate itself.  In some situations, you may develop chronic health conditions and other critical illnesses. Some illnesses linked to high sodium include cardiovascular disease, stroke, and chronic kidney disease⁶.

Here, critical illness insurance emerges as a crucial safeguard, providing financial protection and financial support so that you can get access to quality healthcare in the event that you are diagnosed with critical illness.

For example, FWD Stroke insurance covers stroke with permanent neurological deficit, with 100% lump sum payout upon diagnosis of the condition. Looking for wider coverage? FWD Singapore offers Big 3 Critical Illness insurance that provides affordable coverage for stroke, cancer, and heart attack.

If you’re in the pink of health, you can buy online with no medical examination, and get renewable coverage until you’re 85 years old.