Salt is easy to take for granted. A little sprinkled on dinner, some in a favorite sauce, and perhaps more hiding in packaged foods can add up quickly. In fact, much of the sodium we eat comes from packaged, prepared, and restaurant foods rather than the saltshaker.
So how can you tell if your sodium intake is too high? Unfortunately, there is not always one obvious answer; high sodium intake and high blood pressure often have no noticeable symptoms. However, there are a few signs and habits that may indicate it is time to take a closer look at your sodium intake.
1. You are unusually thirsty
Have you ever finished a particularly salty meal and felt extremely parched afterward? Increased thirst occurs when you consume large amounts of sodium. Your body needs to maintain a proper balance of sodium and fluids, and eating too much sodium can cause your body to retain water. If you regularly find yourself extremely thirsty after meals, try paying attention to how much sodium those meals contain.
2. You feel bloated or puffy
That overly full or puffy feeling after a salty meal may also be related to sodium. When you consume more sodium than your body needs, it causes your body to hold onto extra water. Temporary bloating, puffiness, or swelling, particularly occurs after eating foods that are high in sodium. If this happens frequently, take a look at the foods you are eating and investigate their sodium content.
3. Your blood pressure is higher than normal
High blood pressure is one of the most important reasons to pay attention to sodium intake. Too much sodium intake can cause the body to retain fluid, which increases the amount of blood flowing through your blood vessels and contributes to higher blood pressure. The tricky part is that high blood pressure often does not cause noticeable symptoms. That means checking your blood pressure is much more reliable than simply judging how you feel.
4. You regularly eat packaged, processed, or restaurant foods
While this is not a physical symptom, your everyday habits can be an important clue. Foods such as deli meat, canned soups, frozen meals, sauces, snacks, and restaurant dishes contain more sodium than you might expect. If these foods are a regular part of your diet, check the Nutrition Facts labels and compare products. This is a great tool to use to estimate your daily sodium intake.
How Can You Cut Back on Sodium?
Reducing sodium does not mean that your meals have to be bland. Start by checking food labels, choosing lower-sodium options when available, and using herbs and spices to build flavor without automatically reaching for the saltshaker. Benson’s salt-free seasonings offer a great way to add flavor without adding salt. With a variety of herbs, spices, and vegetables, salt-free seasonings can make it easier to enjoy flavorful meals while cutting back on sodium.