Salt can be pleasurable by giving bland foods much more flavor. However, the adage “a little goes a long way” is definitely true when it comes to adding salt to any diet. If you regularly consume too much sodium, a host of health problems can arise. Therefore, having knowledge of the dangerous effects that salt can have on one’s health and how to effectively eliminate large amounts of sodium from one’s diet are essential for a healthy life.

The Role of Sodium in the Body

Sodium is a necessary element in maintaining the health of certain systems and performing certain functions within the human body. Throughout the body, it is used to transmit clear nerve impulses, to balance fluid levels, maintain healthy organ function, and to assist with proper relaxation and contraction of muscle tissue.

The kidneys are the organs which regulate sodium amounts within the body. If the body receives too much sodium, the kidneys eliminate it through urination. If the body isn’t receiving a sufficient amount of sodium, the kidneys store and release it in an effort to maintain system balances.

The Two Types of Sodium

Most people are familiar with sodium chloride which is the main source of common table salt. Sodium chloride is mined from the earth and gathered through evaporation pools. It is very easy to ingest too much of this type of salt, which is heavily added to foods and develop health problems as a consequence. This is especially true of fast foods, processed foods, and even restaurant prepared foods.

Actually, most humans get sufficient amounts of sodium in their diets via potassium chloride. This type of sodium is found naturally in agricultural products such as dairy products, vegetables, fruits, and meat. If you are eating a nutritious diet of such foods, you have absolutely no need for sodium chloride (table salt). The reason why people don’t consume more potassium chloride is because it costs much more to “harvest” it from its natural sources. It’s much easier to mine sodium chloride from the ground or evaporation pools.

The Health Risks of Excessive Sodium

A diet which includes too much sodium (especially sodium chloride) on a consistent basis can have devastating effects on the health of the body. The problems begin at the point of regulation, the kidneys. When the kidneys are overwhelmed and cannot eliminate all the excessive sodium via urination, it sets off a domino effect of health problems.

The excess sodium accumulates in the blood and, by the nature of sodium, begins to absorb water. This causes the blood volume to increase, making the heart work harder. When the heart has to work harder, it increases pressure in the arteries. Over a prolonged period of time leads to stroke, congestive heart failure, and chronic kidney disease.

How to Limit Sodium from Your Diet

If you want to truly create and consume a healthy diet then you should severely cut down and maybe even eliminate salt from your meals. Before all the salt lovers curl their noses in disgust, there are ways to do this without sacrificing flavor.

Limit or Eliminate Processed Foods – Processed foods contain a great deal of sodium. This is done in order to lengthen shelf life (salt is a preservative) and to improve the flavor of the food. However, most large corporations that package and sell processed foods aren’t concerned about your health, only in your dollars. Examples: one serving of Campbell’s Tomato Soup contains 530 mg of sodium while a Lean Cuisine frozen meal has around 500 mg of sodium.

Reduce the Amount of Salt You Personally Apply – If you want to add some salt to your meal, resist the urge to tip a salt shaker, which has a tendency to release too much. Instead, shake some salt into your hand and then use just a pinch of that amount to add to your meal.

Increase the Use of Herbs – When preparing foods, get into the habit of using more herbs to increase flavor instead of using salt. There are a variety of herbs on the market which give you a wide selection of tastes, and most of them are nutritionally healthy too.

Ask for Side Dishes of Sauces and Dressings – When you do go out to a restaurant to enjoy a meal, always ask for any sauces or dressings to be delivered in side dishes. This way you have complete control over how much you add to your meal. Remember, restaurants and fast food shops already have a tendency to over salt foods so it tastes better to you (to get your dollars) so adding sauces and dressings that are themselves high in sodium only compounds the problem. Example: 1 T of Teriyaki sauce contains an amount of sodium that is equivalent to 1 tsp of salt. A portion of Chinese food can contain five times as much.

Use Potassium Chloride Instead of Sodium Chloride – Although more expensive, potassium chloride is much healthier and easier for your body to regulate than sodium chloride. Carry a container with you so you can use it wherever you go, or ask for it at restaurants.

Detox with Foods High in Potassium – If you are just beginning to eliminate salt from your diet, or are in a position where you can’t avoid high amounts of sodium (vacation or business trips) then eat foods which are high in potassium. Potassium has been found to balance sodium’s effects on the body and possibly even help to regulate blood pressure.