10 Serious Harms of Salt and the Top 4 Low Sodium Recipes for a Healthy Lifestyle

Those small white granules that you used in your dishes to enhance the taste of your food is basically known as salt. Why we eat salt – well in human body salt (scientifically known as sodium chloride) controls the body fluid also help to balance electrolytes moreover it is an integral part of proper nerve and muscle function along with increasing taste of your food. Hmmmm…. it has so many benefits then why we write an article about harmful effects of salt. Actually, everything when going in limit or in a balanced amount is beneficial for your body but an excess of everything going to harm us isn’t! Below we provide 10 Serious Harms of Salt and the Top 4 Low Sodium Recipes for a Healthy Lifestyle.

Harmful Effect of Common Salt:

Blood pressure:

The amount of salt you eat has a direct effect on your blood pressure. This is because salt actually help to store water in the body and when we eat too much salt that means extra water stored in our body that in further responsible to increase blood pressure. So it is important to look over your salt intake otherwise consult your doctor so he/she can advise you what amount of salt intake your body wants. While this condition can be caused by other factors such as overweight, lack of exercise, stress and top it all if you consume an excess amount of salt it may spike up your blood pressure.


Stroke usually occurs when blood supply from your brain is cut off. Moreover, high blood pressure is also considered as one of the biggest cause of stroke  and high salt diet responsible for increasing blood pressure and will, therefore, increase your risk of stroke. If you have a stroke then don’t worry as you can reduce stroke by adopting simple lifestyle such as improve your diet (especially by eating less salt) , Start doing exercises , quit smoking if you are addicted and top it all reduce intake of y processed foods because they contain hidden amount of salts. According to experts average salt intake is 8.6 g per day.

Coronary Heart diseases (CHD):

The raised blood pressure by eating an excess amount of salt may damage the arteries leading to the heart.  If you continue to take too much salt than the damage caused by high blood pressure become so severe due to which arteries burst or completely clogged. Anyone can get CHD at some point in their life and there are most of the factors that can increase your risk and a high salt diet increases your blood pressure and therefore increases your risk of CHD. So, simple change your lifestyle such as increasing exercises, include a healthy diet, Eating more fruit and vegetables so that it may increase potassium in your body. And also its advice for you to have a regular blood pressure checks.

Stomach ulcers:

Helicobacter pylori bacteria are the major risk factor that increases stomach cancer. How salt affects your stomach? Generally, when you take a high amount of salt, it damages the stomach lining which creates a most favorable environment for H.pylori. People who have already have the H.pylori infection are at the high risk of stomach cancer so keep yourself away from salt . Do you know most of the salt you eat is hidden in processed food? So always check the label of products such as bread, sauces, soup, and meat products and prefer to choose lower salt options.


Salt is the common ingredient that can be used in most of the dishes. Even most of the dieters pay an attention towards nutrients but avoid salt in their diet. Being on a high salt diet will increase calcium loss that weakens your bone and making them more prone to fracture, salt pushes calcium in urine and at last lost from the body. Older people are more prone to this disease. But younger ones also get affected because of their lifestyle so little bit changed needs in your lifestyle.


Diabetes act as a silent killer and the most surprising fact is that apart from sugar high intake of salt also increases the chances of diabetes by elevating blood pressure levels. If you reduce the intake of salt it will mitigate the risks associated with the disease.

Water retention:

A high salt intake may cause water retention. If you are suffering from bloating or water retention then it’s the time to reduce your intake of salt.  Actually, sodium is concentrated on the outside of your cells and contract with potassium which present inside your cells. If your salt intake is high your kidney cut back on releasing water into your urine.

Vascular Dementia:

Dementia means loss of brain function that may affect your brain and memory like language, behavior, thinking, and judgment. Those people who have a stroke have high chances of getting vascular dementia. High salt intake raises blood pressure by increasing the risk of stroke and therefore also increases the risk of dementia.

Your Whole Body Swells Up:

Maybe you love to eat lots of chips, French fries or other processed foods right! But after eating these foods you may notice puffy lips, inflated cheeks, or your eyes swells up these all may be the sign of edema. It’s not a serious condition and you need not worry just reduce your salt intake.

Your kidney is not working:

Your kidney is constantly deciding when to get rid of water and when to not and they have made these choices by their own until you don’t take a high amount of salt. When sodium content in your body gets increased, the water that needs to be expelled through urine might not get released effectively by the kidney. And sometimes it may cause kidney stones. If you don’t treat yourself in time it may worsen your situation.


High sodium food resulted in impaired blood flow in both man and women. Arteries didn’t pump blood to the rest of your body after eating a heavy salt meal. Scientists conduct a study on two groups of people, whereas low salt was given to the first group and high salt given to another group. The result shows that those who take high salt their arteries didn’t pump blood to the rest of the body as quickly as it normally did.

Low Sodium Recipes:

One of the best things you can do for your health is by monitoring your salt intake. A low sodium diet means eating 1,500 milligrams of the stuff daily. So to makes things a bit simpler here we provide few low salt recipes…..hope you like them:

Strawberry and Cream Cheese Sandwich:

Strawberry and Cream Cheese Sandwich

This is the perfect meal for your breakfast which is delicious as well as low in salt. This dish contains 191 milligrams of sodium, 3 grams of fiber, 4 grams of protein, 4 grams of fat and 128 calories.


1 tablespoon cream cheese (low in fat)
⅛ Teaspoon freshly grated orange peel
2 slices very thin whole-wheat sandwich bread
2 medium sliced strawberries
¼ teaspoon honey

How to make it:

Mix cream cheese, orange peel and honey in a bowl. Mix them well.
Spread this mixture over your one piece of bread.
Then place sliced strawberries over this mixture and cover with the other.
Now serve your delicious sandwich.

Simple Orange Chicken recipe:

Simple Orange Chicken recipe

In this main ingredient, we use orange for flavoring. Orange peel actually contains pectin which maintains colon. And orange juice is rich in Vitamin C which helps to maintain your health. It is also useful to enhance the taste of your dish.


3-5 pounds Skinless Chicken breast
Orange sauce
Spike Natural Gourmet seasoning
1 orange
1 tablespoon butter

How to prepare:

Preheat Oven at 350°
Put 3-5 pounds of sliced chicken breast into a baking pan.
Season the chicken with Spike Natural Gourmet seasoning.
Spread 1 tablespoon of butter in a frying pan.
Now wash the peel of an orange with baking soda and then rinse the orange.
Zest 1 tablespoon of orange peel then add it into baking pan.
Squeeze out the juice of the orange and then mix orange juice with a cup of water.
After letting the chicken bake for 30 minutes add the orange sauce into your chicken.
Serve your dish with cooked rice.

Low Sodium Vegetarian Vegetable Soup:

Low Sodium Vegetarian Vegetable Soup

In winters what we love the most? According to us may be soup isn’t! In vegetable soup recipe we add most of the veggies from them you may get all the nutrients that your body wants. And another benefit of these soups is that they are low in salt so now you need not worry. Enjoy vegetable soup!


11 cups tap water
1 large sweet raw onion (chopped)
15 medium baby carrots Cut in small pieces
4 large stalks celery with leaves (chopped)
8 oz sugar snap peas
15 oz. chopped escarole
10 fresh brussels sprouts
2 parsnips, thickly sliced
3 tsp. minced garlic
3 tbsp. dried parsley
2 tbsp. dried rosemary
3 cups cooked spaghetti squash

How to make it:

Add all the ingredients except spaghetti squash.
Kept all the ingredients in simmer flame and cook until all vegetables become soft
Now add cooked spaghetti squash and heat through.
Serve in 4 large bowls.

Low-Salt Savoury Rice:

Low-Salt Savoury Rice

Are you eating plain boring rice every day? Then don’t worry we have a solution for you, we provide Savoury Rice recipe that surely going to do good for you.


¾ cup uncooked white rice
2 tablespoons olive oil
1tablespoon margarine
One can chopped tomatoes
Crushed  one garlic clove
1 Chopped Onion
1 1⁄2 tbsp of green capsicum, finely chopped
1⁄4teaspoon pepper
2cups boiling water

How to make it:

Wash rice thoroughly and dry.
Heat oil and margarine, brown rice lightly
Add onion and garlic in a pan then add tomato.
Once tomato starts losing water adds vegetables and pepper and stir them well
Pour in water, stir.
Turn stove down to a simmer and wait until the liquid is absorbed.

In all above dishes keep in mind do not add salt more than one spoon if you want. Otherwise, prepare as it is.

Some Dos and Don’ts:

  • Salt can be difficult to reduce but not impossible. Instead of relying on Sodium try to use following ingredients to enhance the flavor.
  • You can use Basil leaves that you can use with fish, lean meats and also in soups.
  • Pour Cinnamon In your fruits to make it tasty.
  • Curry powder gives lean meats, mainly lamb, and gives an exotic taste.
  • Apple Cider vinegar provides tang to vegetables and sauces.
  • Lemon juice enhances the flavor of salads, vegetables, and fish.
  • Peppermint and other extracts lend extra flavor to fruit and pudding.

But still, if you don’t stick with low salt diet:

  • Avoid eating packaged and processed foods. Otherwise, buy them from supermarket only if they mention that they contain low salt.
  • Don’t consume too much pickled, cured or smoked foods
  • Don’t add flavored pasta, rice, or cereal mixes because they are already loaded with too much sodium. So use your own salt in plain pasta or rice.
  • You also need to avoid salty nuts, chips, and crackers.

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