The Truth About Salt After 60

You probably know that eating too much salt isn't good for you. But you may not realize just how much sodium you're getting every day—or what happens inside your body when you regularly get too much.

The surprising part? Much of the sodium in your diet may not come from the salt shaker at all. It can be hiding in packaged, prepared and processed foods.

According to the American Heart Association, most adults should consume no more than 2,300 milligrams of sodium per day. Yet many Americans regularly go over that amount.

For older adults, paying attention to sodium can be especially important because high sodium intake can contribute to problems involving blood pressure, the heart, blood vessels and kidneys.

What Happens When You Eat Too Much Salt?

Sodium is not something you need to eliminate completely. Your body actually needs some sodium to help regulate fluids, support normal cell function and maintain other important processes.

The problem is getting too much.

When you consume a large amount of sodium, your body tends to hold onto extra water. Your kidneys then have to work to remove the excess sodium.

That extra fluid can leave you feeling unusually thirsty, bloated or puffy.

And while you may notice these short-term effects after a particularly salty meal, regularly consuming too much sodium can contribute to higher blood pressure over time.

5 Signs You May Be Getting Too Much Sodium

Your body doesn't always give you an obvious warning. But there are some signs worth paying attention to.

1. You're Thirstier Than Usual

Have you ever eaten a salty meal and suddenly felt like you couldn't drink enough water?

That's not your imagination.

Extra sodium can cause your body to retain water and trigger thirst as your body works to maintain its fluid balance.

2. Your Fingers or Ankles Look Swollen

Extra fluid can sometimes cause puffiness or swelling.

You might notice that your fingers feel tight or that your shoes seem more snug than usual.

If swelling is new, persistent or significant, however, don't automatically assume salt is the cause. It's worth discussing unexplained swelling with your healthcare professional.

3. You Feel Bloated

That overly full, puffy feeling after a salty meal may have something to do with sodium.

Because sodium encourages your body to retain water, you may temporarily feel more bloated after eating foods high in salt.

4. You Get Frequent Headaches

Headaches can have many possible causes, but frequent headaches are among the symptoms experts say may accompany excessive sodium intake.

If headaches are new, severe or happening regularly, don't simply blame your diet. Talk with your healthcare provider about them.

5. Your Blood Pressure Is Running High

This is perhaps the most important reason to pay attention to sodium.

Regularly consuming too much sodium can contribute to elevated blood pressure. Over time, high blood pressure can increase the risk of cardiovascular disease, stroke and kidney disease.

The Salt Shaker May Not Be the Biggest Problem

Here's something many people find surprising:

You don't have to sprinkle a lot of salt on your food to eat a high-sodium diet.

Sodium can already be present in many packaged and prepared foods.

That's why one of the simplest habits you can develop is checking the Nutrition Facts label before buying or eating a food regularly.

Look for the amount of sodium listed per serving—and pay attention to the serving size.

A food may appear to contain a modest amount of sodium until you realize that the package contains two or three servings and you ate the entire package.

A Simple Habit That Can Make a Difference

You don't have to completely give up flavorful food.

Instead, start paying closer attention to where your sodium is coming from.

Try comparing similar products at the grocery store and choosing the one with less sodium.

You can also choose more fresh foods and fewer highly processed foods when practical.

And remember: one salty meal isn't the same as a consistently high-sodium diet.

The bigger concern is what you eat regularly over time.

The Bottom Line

Your body needs some sodium—but it doesn't need a lot.

Too much sodium can cause your body to retain extra water, leaving you thirsty, bloated or puffy. More importantly, regularly consuming excessive sodium can contribute to high blood pressure and increase the long-term strain on your heart, blood vessels and kidneys.

So the next time you reach for the salt shaker, pause for a moment.

The bigger question may not be how much salt you're adding—but how much sodium you're already getting from the foods you eat every day.