Is my salt habit killing me?

September 27, 2005 10:43 AM

I'm a healthy, 26-year-old female who loves her salt. Am I slowly killing myself?

I'm wondering what the real health consequences of my high salt intake are. I salt almost any food that could reasonably be salted, and some that probably shouldn't be. I'm in excellent health (low cholesterol and blood pressure), I exercise regularly, and I'm in a relatively stressful profession. My parents both have a history of high blood pressure.

I've gotten the doctor's answer (stop with the salt!), but I want to know about personal experiences. Any adverse consquences of eating too much salt?

posted by elquien to Health & Fitness (24 answers total)

I have the same problem and a related question - how to stop craving so much salt?
posted by agregoli at 10:46 AM on September 27, 2005

According to this: http://www.whfoods.com/genpage.php?tname=asknutr&dbid=93

Kelp is commonly used as an alternative to salt.
posted by packphour at 10:49 AM on September 27, 2005

Well I would use blood pressure as the guide here. . .mine is borderline high and the only salt I add to any food is low-sodium soy sauce. . .

I am not a physician though. . .
posted by Danf at 10:50 AM on September 27, 2005

Sodium's effect on blood pressure is not present in all people. It's possible that you are not sodium sensitive, and your parents' high blood pressure is unrelated to sodium intake.

Keep an eye on the blood pressure, and if it's really truly normal, feel free to keep salting. If you do develop high blood pressure later in life, though, you may want to cut out salt at that time, and it might be harder for you to do if you've developed a serious habit.
posted by trevyn at 10:51 AM on September 27, 2005

I like salt. I had no blood pressure issues until I turned 27. Then blood pressure went up. Of course, then I also started a full time job in a stressful profession and got married. But the doctor made me quit with the salt, and exercise, and take drugs. I'm trying to get off the drugs. Try to wean yourself off the salt.

Also, if you crave salt, perhaps it's for some other reason? Have you discussed this with your doctor? For some reason, now that my iron issues are fixed, I want salt less. IANAD, YMMV.
posted by dpx.mfx at 10:54 AM on September 27, 2005

I don' t know if this is helpful or not, but I am anemic, and I crave salt like crazy. I've been known to eat salt raw on occasion. I also have low blood pressure. My doc thinks its somehow related to the anemia or the bp, but doesn't seem to think its a problem unless my bp gets "higher" (i.e. normal).

I've also read some studies that suggest that some people (like you and me) taste salt in a different way than other people, that we're just pre-wired for "salty".
posted by anastasiav at 11:08 AM on September 27, 2005

Am I slowly killing myself?

No. But you are raising the likelihood of developing hypertension (excessively high blood pressure), which in turn raises raises the risk of stroke, heart attack, and kidney damage.

I've gotten the doctor's answer (stop with the salt!), but I want to know about personal experiences. Any adverse consquences of eating too much salt?

What is it that people's personal experiences will tell you that your doctor hasn't already? People's experiences vary widely. Some people can smoke like a chimney for 30 years and never develop lung cancer or emphysema, others might develop lung cancer without lighting up once. Car seat belts and air bags save the lives of many people who would otherwise die in car crashes; but in some rare cases, they actually hurt or even kill passengers. Similarly, some can eat pounds of salt and see their BP remain normal, while others have to closely monitor their salt intake in order to keep their BP in check. The "personal experiences" that people report will likely be all over the map, and won't tell you anything about what will or won't be right for you.

The problem here is risk. Eating too much salt (like smoking) doesn't inevitably lead to adverse health consequences, it raises your risk of adverse health consequences. Its a contributing cause, not a determining one.

Will cutting your salt intake guarantee that you won't develop high BP? No. Will eating salt at the rate you are now guarantee that you will? No. But if you want to reduce your risk of hypertension (which, considering your family history and job, is already high), then its simple: cut down the salt.
posted by googly at 11:13 AM on September 27, 2005

Mm, googly, does sodium have a long-term effect on blood pressure? I don't think it does. If you're sodium-sensitive, I think it's simple: increased sodium intake will raise your blood pressure. Effectively eliminate sodium, and blood pressure goes down, regardless of how much sodium you consumed earlier in life.

Anyone know for sure?
posted by trevyn at 11:20 AM on September 27, 2005

I have low blood pressure and at times I have been told-by a physician -to eat MORE salt.

(I am 46, if that matters.)

Practically speaking, if you go cold turkey on the salt for awhile, you won't need so much of it when you start using it again. Your taste buds are probably way too used to the amount you use at present.
posted by konolia at 11:26 AM on September 27, 2005

The real question is, "Is life worth living without tasty, salty pretzels?"

I say no.
posted by furiousxgeorge at 11:28 AM on September 27, 2005

I would have gone with popcorn, furious, but I echo the sentiment. Just think: people who don't use salt, beer or caffeine wake up.... and that's as good as they can possibly hope to feel all day. *shudder*

It is my understanding that there is no link between sodium and the development of high blood pressure, but since it's not a question for me I haven't done the research. While I'm a big believer in "ask your doctor" I would consider in this case what other answer a doctor would give in response to a person saying "I use what seems to me a large amount of X, should I cut back?" Few if any doctors ever got sued for encouraging moderation in anything, I expect.

The reality of dealing with physicians is that they are experts in their field but not necessarily in any one sub-area of a field. They cannot afford to spend hours looking into minutea of your specific affilictions because you're not the only person whose afflictions they have to deal with. You can, on the other hand, if you have the sense to look for properly attributed and researched facts.
posted by phearlez at 11:40 AM on September 27, 2005

From Wikipedia:

Salt cravings may be caused by trace mineral deficiencies as well as by a deficiency of sodium chloride itself.

Sodium is one of the primary electrolytes in the body. Too much or too little salt in the diet can lead to an electrolyte disturbance, which can cause severe, even fatal neurological problems. Excessive consumption of sodium has also been linked to high blood pressure, although it seems likely that the degree of this effect varies greatly depending on the individual.

Salt substitutes (with a taste similar to regular table salt) are available for individuals who wish to restrict their sodium intake. These substitutes contain mostly potassium chloride.
posted by purephase at 12:01 PM on September 27, 2005

Your doctor is engaging in some harmless CYA, given your family history.

The reality (as pointed out), though, is that sodium intake does not LEAD to high blood pressure, but exacerbates an existing condition and the risks involved.
posted by mkultra at 12:06 PM on September 27, 2005

mkultra writes "The reality (as pointed out), though, is that sodium intake does not LEAD to high blood pressure, but exacerbates an existing condition and the risks involved."

Sometimes. My sister, who has PhD in nutrition and food chem, keeps claiming that most high blood pressure is not tied to salt intake, and that lots of salt simply gets peed out in most people. She isn't a MD, but she's pretty smart and sure of herself.
posted by OmieWise at 12:34 PM on September 27, 2005

I too have the salt craving problem. In fact just 30 minutes ago at lunch people were staring at me because I was eating ice covered in salt. However, I regularly check my blood pressure and it is pretty constant at 110/75.
posted by toomuch at 12:35 PM on September 27, 2005

For what it's worth, my person physician and two of my friends who are doctors both say the same thing: sodium is only an issue if you're salt-sensitive. Basically what trevyn said. According to them, salt is a big concern for some people, but not for all. Those who are salt-sensitive have to be very careful. Those who are not salt-sensitive don't have to worry.

I asked around because I have intense salt cravings sometimes. I eat a lot of sodium (averaging more than 4000mg/day, often more), and sometimes crave it so much that I eat it straight: I shake it into my hand and eat it.

This began to worry me, so I asked my doctor at my last checkup. He says I show no signs of high blood-pressure, etc. so it's no big deal. I probably am not salt-sensitive.
posted by jdroth at 12:39 PM on September 27, 2005

Just think: people who don't use salt, beer or caffeine wake up.... and that's as good as they can possibly hope to feel all day. *shudder* - phearlez

Of course, they feel better in the morning than user/abusers do because they aren't dependent. (No hangovers, for instance). But that's besides the point.
posted by raedyn at 12:40 PM on September 27, 2005

trevyn: Good point. AFAIK, sodium is not linked to long-term development of BP. But it is linked to short-term elevation of BP.

Here is a (slightly out-of-date) article that nicely reviews the controversy over the health effects of sodium.

And here is an NIH press release regarding a study that showed that low-sodium diets led to lower BP.

So, to recap:

1) The evidence is fairly clear (though there are critics) that lowering your sodium intake will lower your BP.

2) Lowering your blood pressure reduces your risk of heart attacks, strokes, and other health problems.

3) If you have high BP, then lowering your salt intake will probably lower your BP, and thus decrease these risks. If your BP is in the normal range, then you may not need to lower your salt intake.
posted by googly at 1:42 PM on September 27, 2005

Response by poster: In fact just 30 minutes ago at lunch people were staring at me because I was eating ice covered in salt.

Wow, that's more extreme than me! You're hardcore!
posted by elquien at 1:43 PM on September 27, 2005

If we accept that lowering salt even in people in the normal range (though googly's NIH press release indicated they didn't track anyone who started out below 120 over 80) the question is, is there any payoff in a lower than accepted normal BP?

Does anyone know? The NIH statement comments that the lower you are the less likely you are to develop high blood pressure but beyond that is there a payoff? Unusual drops in BP have been linked to chronic fatigue syndrome but a consistently low one... I don't know.
posted by phearlez at 2:02 PM on September 27, 2005

Of course, they feel better in the morning than user/abusers do because they aren't dependent. (No hangovers, for instance). But that's besides the point.

Indeed, entirely besides the point, as many people consumes beer, pretzels, or caffeine without being chemically dependant or prone to overindulgence.

Those pretzel hangovers are nasty, though.
posted by desuetude at 2:09 PM on September 27, 2005

What is it that people's personal experiences will tell you that your doctor hasn't already?

It's called a quick-and-dirty second opinion. And in this case, it's easy for the doctor to say "cut it out" whether or not that's actually essential or just playing it safe.

However, for the questioner, giving up salt is a mournful proposition and she's asked for more inputs - basically along the lines of: is it essential or just playing it safe? She can weigh the input she gets here against the advice of her doctor as responsibly as she chooses. Doctors don't know everything. Only fools think their chatty cousin is smarter than their doctor. There's a happy medium in there somewhere.
posted by scarabic at 8:59 PM on September 27, 2005

And, SHOCKER: different doctors say different things, so sometimes it's good to ask around.
posted by scarabic at 9:00 PM on September 27, 2005

I would not use some good quality salt (like Himalayan salt,) instead of grocery store salt if you are going to eat a lot of it. Grocery store salt has additives. Good salt has trace minerals, which may be what your body is asking for.
posted by free pie at 1:32 PM on September 28, 2005