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Your Body On Salt

It’s an important mineral, but don’t overdo it.

February 2024
Aabye-Gayle D. Francis-Favilla

Pssst . . . even ketchup has salt!

Popcorn, french fries, tortilla chips . . . without salt, these snacks just wouldn’t be the same. Used in moderation, salt can boost the flavor of food (try sprinkling some on sliced cucumber or a ripe tomato). It’s also an important mineral your body needs to function. Too little salt (aka sodium) in your diet can cause physical problems. But too much salt can be bad for you as well. It’s fine to add a few sprinkles to fresh food, but be careful not to go overboard. Many foods already contain more than you need. Before you reach for the salt shaker, learn how this mineral affects your body. 

Thyroid

This gland produces hormones that play an important role in your metabolism. It’s also involved in your body’s growth, development, and energy level. Your thyroid needs the mineral iodine to function properly, and iodine is commonly added to table salt.

Kidneys

Your kidneys need the proper amount of sodium to filter your blood effectively. Too much salt can lead to kidney disease. A high-salt diet has also been linked to a painful condition called kidney stones.

Muscles

Your muscles need salt to work. If your body is low on salt, you can get muscle cramps. This can happen when you’re physically active, because you lose sodium through sweat.

Heart

The right amount of salt helps your body maintain the proper balance of fluids. Too much salt causes your body to retain a lot of fluid around your heart. This can raise your blood pressure, putting you at a greater risk for having a stroke, heart failure, or a heart attack.

Bones

Consuming too much salt has been associated with calcium loss. If you don’t have enough calcium in your bones, they may become thin and weak and at risk of breaking more easily.

Shake Out the Facts About Salt

1

Fact or Myth? Many packaged foods contain salt.

Fact! If you look at labels, you’ll see salt is added to many foods, including spaghetti sauce, cookies, ice cream, and bread. If you’re concerned about your sodium intake, look for low-salt versions of these foods. 
2

Fact or myth? I should drink sports drinks with sodium.

Myth! Many sports drinks have more salt than you need. Unless you are exercising intensely or for more than an hour, drinking plain water is the best way to stay hydrated.
3

Fact or myth? The average person eats twice the recommended amount of salt each day.

Fact! The average American eats 3,000 mg, or 1.5 teaspoons, of salt each day. The American Heart Association recommends half that amount— 1,500 mg, or ¾ of a teaspoon.
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Personal Health
Nutrition
moderation

noun

the avoidance of excess or extremes

 

It’s fine to indulge in candy from time to time, as long as you remember to consume sweets in moderation. 
metabolism

noun

the chemical reactions in your body that change food into energy

 

Not having the proper amount of salt in your body can affect your metabolism, making you feel tired or low-energy.  

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