High-sodium foods to watch out for and healthier swaps

What is sodium?

Many of us have heard the advice that we should avoid foods high in sodium. But before we discuss the reasons for this and list some common high-sodium foods, let’s have a quick science lesson. Don’t worry, there won’t be a test!

Sodium is an essential mineral that plays a few important roles in the body. It helps to contract and relax our muscles, conduct nerve impulses, and maintain an appropriate balance of water and minerals. However, we only need a very small amount of sodium for this, and deficiency is highly unlikely. Instead, many people consume too much sodium – which can have detrimental effects on our health.

Is sodium the same as salt? Not quite. Salt is sodium chloride, which is about 40% sodium and 60% chloride. Yet salt is the primary source of sodium for most of us – whether as table salt or hidden in high-sodium foods. Because of this, many people think of the two interchangeably.

In the UK, the recommended daily limit for sodium intake for adults is 2.5 grams. For salt, it’s 6 grams (about a teaspoon). If you rarely use it as seasoning, you might believe there’s no way you consume that amount of salt. But lots of foods high in sodium don’t taste especially salty, so you could be eating more than you realise.

Why should we avoid foods with high sodium levels?

The main reason consuming too many foods high in sodium is bad for you is that it raises your blood pressure.(1) When you have too much sodium in your blood, the body retains more water in order to dilute it. This increased water quantity in the bloodstream puts more pressure on blood vessels and forces your heart to work harder.

High blood pressure can damage your arteries and make them stiffer and narrower. When that happens, it’s easier for deposits to build up on the artery walls. All of this restricts blood flow, making it more difficult to get blood, oxygen, and nutrients around the body. That raises the risk of a number of harmful conditions, including heart attack, kidney failure, dementia, vision loss, and stroke.

Hypertension isn’t the only problem caused by eating too many foods high in sodium. Research also suggests that a diet rich in salt may raise the risk of osteoporosis. This is because sodium increases the amount of calcium lost in your urine, which can lead to weaker bones. Several studies have additionally found a link between consuming an excess of high-sodium foods and stomach cancer.(2)

In the short-term, tucking into foods high in sodium may leave you feeling thirsty. Because eating salt causes water retention, you might also notice puffiness and swelling, particularly in the hands and feet.