What Are the Harms of Excessive Salt Consumption?

What Are the Harms of Excessive Salt Consumption? Nowadays, increasingly prevalent and appearing more frequently at younger ages, heart and cardiovascular diseases, stroke, kidney failure, obesity... Despite all expert warnings, excessive salt consumption continues to seriously threaten health! While the World Health Organization states that daily salt consumption should remain at 5 grams (one teaspoon), salt consumption in our country can increase several fold! Moreover, many people do not refrain from adding extra salt to their plate to enhance food flavor; consumption of high-salt foods from processed foods to snacks further increases the risk. Nephrology Specialist Prof. Dr. Tevfik Rıfkı Evrenkaya from Acibadem Kozyatağı Hospital emphasizes that salt, which contains minerals and has significant benefits when consumed at the recommended dose of approximately 5 grams daily, can pose vital dangers when consumed excessively. In a statement made within the scope of 14-20 March World Salt Awareness Week, Nephrology Specialist Prof. Dr. Tevfik Rıfkı Evrenkaya explained six harms of excessive salt and provided important warnings and recommendations.

Hypertension

Hypertension (high blood pressure), increasingly prevalent nowadays, is a dangerous disease directly related to excessive salt consumption. Excessive salt consumption increases blood pressure and can lead to heart failure, heart enlargement, and heart attack. The recommended daily salt intake is approximately 5 grams, which equals about one teaspoon of salt. Regardless of its origin and name (sea salt, rock salt, etc.), table salt is sodium chloride, and excess consumption increases the risk of heart disease. Research shows that reducing salt intake through diet from 10 grams to 5 grams can reduce the risk of heart and cardiovascular disease by 17 percent.

Kidney Disease

Excessive salt use is one of the factors that causes damage to the kidneys. Salt intake leads to increased calcium excretion from the body through urine. When calcium decreases in the body, calcium absorption from the intestines increases. This creates a foundation for kidney stones. Additionally, excessive salt consumption causes protein leakage, which is one of the most important findings of kidney disease. When salt intake is high, kidneys must work harder to eliminate excess salt. This shortens the kidney's lifespan. Reducing salt is essential for treating kidney disease.

Stroke

The higher the amount of sodium in 24-hour urine, the greater the risk of stroke. Scientific research shows that reducing salt consumption decreases stroke risk; for example, reducing salt intake through diet from 10 grams to 5 grams can reduce stroke risk by 23 percent.

Obesity

Excessive salt consumption is considered an indirect cause of obesity. Research has found that the rate of increase in supermarket sales of salty foods and acidic and sugary beverages is similar. The most important determinant of acidic and sugary beverage consumption is salt. When daily salt intake decreases from 10 grams to 5 grams, daily fluid intake decreases by 350 ml, fluids that are usually in the form of soft drinks.

Osteoporosis

Excessive salt consumption causes calcium loss from bones, leading to weakened bone structure, increased fragility, and even simple falls resulting in fractures. With today's sedentary lifestyle and increased consumption of high-salt fast food, osteoporosis, known in society as bone loss, is becoming increasingly prevalent. One important rule to protect against it is to avoid excessive salt consumption.

Edema

When salt intake increases, natriuresis occurs in the urine—that is, the kidneys eliminate excess salt. However, if excessive salt intake continues, salt accumulates in the body. Each salt molecule binds 4 molecules of water, creating problems such as heart failure, edema, and pulmonary edema. While edema can result from many medical conditions, it can also stem from inactivity, carbohydrate-heavy diet, and excessive salt consumption. Restricting salt can also be effective against edema, which means excess fluid accumulation in tissues.