Warning signs: 4 often ignored signs of dangerous salt consumption

Many processed foods contain significantly more salt than is good for the body. The World Health Organization (WHO) warns of the health consequences. You should take four warning signs particularly seriously.

Salt is one of the most important minerals. Without sodium, the main component of table salt, many bodily functions could not operate properly. But as with so many things, the dose makes the difference. While a small amount is essential for life, an excess can have serious health consequences.

The World Health Organization (WHO) repeatedly warns of the risks of excessive salt consumption. The problem is that salt is often hidden in many foods you wouldn't expect it in, for example, bread, cheese, sausage, or ready-made meals.

How much salt does the body really need?

Salt is essential, as sodium is crucial for regulating fluid balance, transmitting nerve impulses, and muscle function. An adult's daily requirement is approximately 1.5 grams of sodium, which corresponds to about 4 grams of salt.

The German Nutrition Society (DGE) recommends consuming no more than 6 grams of salt per day. This corresponds to about one teaspoon. However, on average, actual consumption is significantly higher. Just one sandwich can cover the daily requirement.

What happens when there is too much salt in the body?

Consistently high salt intake can have far-reaching consequences. It causes the body to retain more water, which raises blood pressure. In the long term, this increases the risk of cardiovascular disease, strokes, and kidney damage.

According to current estimates, around 1.6 million deaths worldwide each year are attributable to a diet too high in salt. However, excessive salt intake not only has physical effects but can also impair general well-being.

Four signs that you are consuming too much salt

1. Constant thirst

If you feel unusually thirsty after eating, this is often due to a high sodium concentration in your blood. The body tries to compensate for this imbalance by increasing water intake. If you don't drink enough, this can lead to headaches, circulatory problems, or, in extreme cases, impaired consciousness.

2. Dullness of taste

If food tastes bland without salt, it could be a sign that your taste buds are already overstimulated. Those who regularly eat highly seasoned foods need increasingly more salt to perceive flavor. The only solution is a gradual adjustment, including the use of fresh herbs, lemon, pepper, or chili as aromatic alternatives.

3. Swollen fingers or a bloated stomach

Excessive salt content causes water to leak out of cells. This results in swelling, especially in the hands, feet, and abdomen. Unlike bloating, this swelling is not caused by gas, but by retained water.

4. Frequent headaches

A dull, throbbing, or pressure headache can also indicate excessive salt intake. This is because a high salt content dilates the blood vessels in the brain. People who regularly eat processed foods or heavily salted snacks often first notice this as tension headaches.

How to reduce your salt intake

Tip 1: Cook from scratch instead of using ready-made products

Most of our salt intake comes from processed foods, not from conscious consumption. Sausages, cheese, bread, snacks, and ready-made sauces often contain several times the recommended daily amount. Cooking fresh meals more often allows you to control your salt intake and also reduces the need for additives and sugar.

Tip 2: Gradually get used to it

Reduce the salt gradually, not abruptly. After just two to three weeks, your taste buds will begin to adjust, and then even less heavily seasoned food will taste intense again.

Tip 3: Experiment with herbs and spices

Fresh herbs like basil, parsley, or coriander, as well as garlic, lemon juice, or chili, add flavor without raising blood pressure. Salt-free spice blends work particularly well as a seasoning substitute.

Tip 4: Drink enough

Drinking plenty of water helps the kidneys eliminate excess sodium. 1.5 to 2 liters daily is recommended; more is needed during physical activity or in hot weather.

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