5 Reasons You Should Reduce Salt Intake And How To Do It

Increased salt consumption can increase the chances of developing several health issues, such as bloating, headaches, kidney stones, etc.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Mar 26, 2023 09:00 IST
5 Reasons You Should Reduce Salt Intake And How To Do It

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Food without salt can be tasteless as it adds flavour to your meal. Moreover, your body needs sodium as it helps muscles and nerves operate more effectively and maintains fluid balance in the body. However, increased salt consumption can increase the chances of developing several health issues, such as bloating, headaches, kidney stones, etc. 

To cut back on your intake, limiting the amount of salt you add to your food might not be very helpful. This is because salt is available in various foods like meat, milk, and highly processed or canned foods. Since most of the sodium in your food is present when you purchase it, keeping your intake in check could be difficult. Here is why and how you can reduce your consumption of salt.


Most people consume processed foods that result in bloating. This is because salt stores water in your body and makes people feel bloated. A person's water retention increases as they consume more sodium since it is known to attract water.

Rise In Blood Pressure

People who consume excess salt can witness a rise in their blood pressure levels. This is because more blood flows through the blood arteries and spikes blood pressure. It is important to control blood pressure levels in your body as it can deteriorate your heart health and may cause strokes, heart attacks, and even heart failure. 

In addition, a study published by the Lancet suggested that lowering sodium intake in heart failure patients may help alleviate some symptoms like swelling and fatigue. 

Also Read: 5 High Sodium Food Items To Manage Low Blood Pressure

Kidney Stones

A person may be more prone to getting kidney stones if they consume too much salt because it raises the level of calcium in their urine. 


Headaches can cause discomfort and affect your daily activities. It can get triggered when you consume foods high in sugar, like processed foods. This is because a spike in sodium raises blood pressure, leading to headaches or migraine attacks.

Also Read: Why Acidity Causes Headaches, Expert Explains

Impacts Bones

The amount of calcium lost during urination is determined by the sodium levels in our bodies. A high-salt diet increases the amount of calcium lost through urination and increases the risk of bone illnesses like osteoporosis.

How To Reduce Salt Intake

  • You should eat fresh fruits and vegetables instead of canned ones because the latter is frequently higher in salt due to its preservation properties.
  • You might not be aware that many foods contain significant amounts of sodium. Therefore, check their ingredients and opt for one with less sodium.
  • Choose fresh meats over packaged or frozen ones because they don't have as much sodium added to them.
  • You should avoid consuming junk foods as they contain a high amount of sodium. This can cause health issues like heart problems, diabetes, and obesity.


Foods that have been heavily processed are becoming more widely available, and their consumption is increasing rapidly. The main source of sodium is salt, and consuming more sodium is linked to hypertension, heart disease, and stroke. Therefore, it becomes essential to lower your sodium intake, and you can do so by following some of the measures listed above. In addition, your body needs more water when the sodium levels in your body are high. Therefore, remember to drink water to keep yourself hydrated.