Getty Images / d3sign
Most people have a love-hate relationship with salt. It tastes great and sodium is needed to help our bodies function properly. However, too much sodium can cause serious health problems, such as an increased risk of heart disease and hypertension. To help prevent these problems from occurring, we will discuss some ways to eliminate excess sodium from your body if you have eaten too much salt.
Related: 6 sneaky signs that you may be eating too much salt
Why your body needs sodium
Sodium, or salt, is commonly used to add flavor to foods, but it has several other uses that can contribute to your overall health. Sodium is needed to help muscles contract and relax properly, and it is needed for the regulation of kidney fluids to help prevent dehydration. Research shows that sodium is an essential nutrient involved in maintaining normal cell homeostasis and regulating fluid and electrolyte balance.
How much sodium should you eat?
Most of the sodium comes from the foods we eat. This includes processed foods and foods eaten at most restaurants. According to the Dietary Guidelines for Americans, Americans should consume less than 2,300 milligrams (mg) of sodium per day as part of a healthy diet, but most adults eat more than 3,400 mg of sodium per day. Consuming too much sodium can cause serious health problems, such as hypertension, heart disease and stroke.
How to eliminate excess sodium from the body
Removing excess sodium from the body can easily be done with some dietary and lifestyle changes, starting with the suggestions listed below.
Drink more water
Hydration is extremely important. Consuming more water can help eliminate excess sodium from the body and remove waste from the kidneys. According to the Centers for Disease Control and Prevention, recommendations for daily fluid intake vary according to age, sex, pregnancy and breastfeeding status. While there is no exact recommendation for the amount of pure water that adults and young people should drink daily, it is recommended that adults and children try to increase their water intake by consuming foods that may contain water, drinks like unsweetened tea or seltzer and, of course , drink pure water.
Related: See how much water you should drink every day
Increase your potassium intake
Potassium plays an important role in maintaining fluid balance. Consuming foods that contain potassium, such as potatoes and avocados, can help control blood pressure by reducing the effects of sodium and helping to remove it from the body. According to the American Heart Association, most women should ingest 2,600 milligrams of potassium a day and men 3,400 milligrams a day, but most adults tend to ingest much less than that daily.
Eat more parsley
Parsley is commonly used as a garnish, but it is also known for its ability to help cleanse the kidneys. Our kidneys play an important role in detoxifying our bodies and are also responsible for filtering excess salt from the bloodstream. Parsley helps to stimulate the elimination of toxins through urination. You can incorporate parsley into your daily diet, including it in savory recipes, vitamins and teas. Here are some delicious ways to cook with fresh parsley.
Move yourself
Increasing physical activity is a great way to rid the body of any excess sodium. Exercise causes your body to eliminate a combination of water and salt. Because of this natural process, you should always drink water while exercising to help prevent dehydration or a more serious health problem called hyponatremia. Hyponatremia can occur if your body is not getting enough fluids and, as a result, causing your body to retain salt.
Lower the salt shaker
When preparing or eating food, try to resist the urge to add more salt. Using herbs and spices is a great way to add extra flavor without increasing the sodium content. Another way to reduce your sodium intake is to limit your consumption of processed and packaged foods, cook more at home, and buy low-sodium versions of your favorite foods whenever possible.
Related: 9 easy ways to reduce sodium
The Bottom Line
Sodium is needed to help our body perform its normal functions, but too much sodium can be problematic and cause serious health problems. Finding ways to help eliminate excess sodium from the body can help prevent chronic problems like heart disease and high blood pressure. If you are feeling bloated, bloated or as if you have eaten too much salt, try increasing your water intake by adding more potassium and parsley to your daily diet, increasing physical activity and reducing the added salt.