Sodium is essential for maintaining fluid balance, regulating blood pressure, and supporting the body's cells, but the body only requires a small amount.
According to the American Heart Association, the recommended upper limit is 2,300 milligrams per day, yet many adults consume significantly more.
A high intake causes the body to retain extra fluid. This can increase the strain on the heart, blood vessels, and kidneys, registered dietitian Kezia Joy told Real Simple.
The signs can be easy to overlook
Consuming too much sodium does not necessarily cause immediate problems, but the body may still send warning signals.
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According to Kezia Joy and clinical pharmacist Stephanie Redmond, increased thirst, bloating, swollen fingers or ankles, frequent headaches, and high blood pressure can all be signs of excessive sodium intake.
At the same time, the kidneys have to work harder to remove the excess sodium while the body retains more fluid.
The experts therefore recommend paying close attention to nutrition labels, especially if your diet includes a large amount of processed foods.
The risk often becomes apparent later
The biggest challenge with a high sodium intake is that the consequences often develop gradually over time.
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According to the American Heart Association, consistently consuming too much sodium can increase the risk of high blood pressure.
Kezia Joy also explains that prolonged strain on the heart, blood vessels, and kidneys can increase the risk of cardiovascular disease, stroke, and kidney disease.
Stephanie Redmond highlights that people with insulin resistance or metabolic dysfunction may be particularly vulnerable.
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