Of course, the problem is that “often you don’t even feel how salty these foods are, because they contain so much sugar that the taste of salt is masked,” notes Ahlemann.

What happens if you eat too much salt?

Too much salt raises blood pressure and increases the risk of developing high blood pressure, note experts at John Hopkins Medicine. Since high blood pressure is one of the most important risk factors for cardiovascular disease, increased salt intake also indirectly increases the risk of cardiovascular disease. Fortunately, you can usually tell pretty easily if you’re eating too much salt.

Four Signs You’re Eating Too Much Salt

1. Swollen face, bloating and water retention

Have you ever woken up with a puffy face the morning after eating out? “This can happen, for example, when you eat sushi in the evening: the accompanying soy sauce is extremely salty, which can cause you to wake up in the morning with a swollen face and swollen fingers,” explains Ahlemann : “This is a typical example water retention effect that occurs due to high salt consumption.

2. Intense thirst

If you are constantly very thirsty This may indicate that your salt intake is too high. “The body tries to compensate for the increased sodium concentration by simply demanding more water to dilute the salt. This causes water to be drawn out of the cells to dilute the blood again, leading to dehydration and great thirst,” explains Ahlemann. The expert continues: “Drinking more helps to desalinate the body, because salt is excreted by the kidneys and therefore through urine. »

3. Increased urge to urinate

A secondary and annoying symptom of excessive salt consumption? Make frequent trips to the bathroom. “Of course, if you suddenly start drinking a lot of water to compensate for the increased sodium content in your blood and thus force your kidneys to excrete more sodium, you will naturally have to urinate more often,” notes Ahlemann. This may seem helpful, but the expert points out that every time you urinate, you lose other electrolytes besides salt. “Drinking more often and the resulting urination can disrupt electrolyte balance. So rather than trying to compensate for excess salt by drinking more water, it’s better not to eat too much salt in the first place.

4. Rapid weight gain

Although salt does not contain calories, it can still cause rapid weight gain. How? “If you feel like you’ve gained five pounds overnight, you can assume it’s water retention. The body tries to compensate for increased salt levels – as already mentioned – by trying to thin the blood. To thin the blood, it must first absorb water and retain it,” explains Ahlemann. Eventually, the body gradually excretes water, which reduces the appearance of excess weight. “But temporary water retention leads to a rapid increase in weight,” explains Ahlemann. “Depending on how well the kidneys are functioning, deterioration may take a few days.”

How to eat less salt

“If you eat natural foods, i.e. prepared meals, the risk of consuming too much salt is significantly reduced,” explains Ahlemann. “It’s very, very unlikely that you’ll consume as much salt at home alone as you would if you were getting takeout or ordering pizza.” Likewise, the FDA recommends reducing your intake of processed foods and incorporating more whole foods such as vegetables and fruits into your diet.