What are the dangers of salt and what happens if you give it up completely?

You have probably heard at least once that eating a lot of salt is harmful, and it is better to avoid it altogether. Salt retains fluid in the body, causes thirst and can upset the water-salt balance. But is it necessary to completely abandon its use? And what is fraught with it? Let’s find out together with nutriciologist Anna Berseneva.

What is the danger of salt?

From a chemical point of view, salt is sodium chloride, and the ratio of chlorine and sodium is about 60% and 40% respectively. Sodium is needed by the body for normal nervous system function, muscle circulation and relaxation, and maintaining water-salt balance, according to the Harvard School of Public Health website.

The average person should get about 500 mg of sodium daily. As a rule, the body has a hard time dealing with an excess of this substance, with the kidneys bearing the brunt of the burden. Excessive amounts of sodium can lead to health problems: high blood pressure, heart disease and even heart attack.

Άννα: The very first manifestations [of salt deficiency] are high blood pressure, swelling, and all sorts of problems with the proper movement of lymph.

In some chronic diseases, such as hypertension, it is necessary to reduce salt intake, but a nutritionist does not recommend completely eliminating it from the diet. Lack of salt as well as excess can cause serious problems: mineral and electrolyte imbalance, lymphatic movement disorders, etc. Everything, including salt, should be in moderation.

What is “hidden” salt and what is it in?

We consume salt not only in its pure form, when we take a salt shaker and salt a particular dish. Many foods contain “hidden” salt: canned foods, including olives and capers, pickled foods, tomato paste, cheese, sausages.

Salt is even found in confectionery, notes the nutriciologist, and in many snacks: chips, crackers, nuts. And this, too, must be taken into account.

What happens if you give up salt completely?

Blogger, athlete and vegan Alexander Moiseenko for two years did not use salt at all. He told about his personal experience on his YouTube channel. Since 2018, Alexander adhered to raw foodism, drank only distilled water and completely gave up the use of salt. However, he recently decided to return it to his diet.

The blogger became alarmed when, going to the hospital, he was unable to take a blood test – it became too thick, as it turned out, due to the lack of salt in the body, specifically – sodium. As Alexander notes, each person has a different period of “adaptation” to the refusal of salt and the corresponding changes. However, blood thickening can be dangerous and lead to negative consequences and even health problems. For example, if a person is actively engaged in sports, the load on the cardiovascular system increases significantly.

The blogger also draws attention to the fact that the level of sodium, that is, salt, is closely related to the level of potassium. If there is a deficit of sodium, the body begins to actively excrete potassium to balance the content of these substances. This increases the load on the excretory system, including the kidneys.

As a result, Alexander decided to return to the use of salt, but added it to the diet carefully, starting with 0.5 g. Gradually, his daily allowance increased to 3-5 g per day, depending on physical activity.