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Foods with a lot of Salt: 5 Dangers of Salty Foods

Foods with a lot of Salt: 5 Dangers of Salty Foods


Salt is a key component in our diet. It has been a popular seasoning for centuries and is an essential ingredient for many foods. However, excess intake of salty foods has been linked to certain health risks. This article explores types of foods with a lot of salt, the health risks associated with them, and the recommended salt intake.

Does Salt Have Any Nutritional Benefits?  

Salt provides us with numerous important minerals, including sodium, chloride, iodine, and potassium. Sodium helps to maintain the body's fluid balance and blood pressure. On the other hand, chloride helps maintain the body's acid-base balance. Iodine is an important nutrient for the production of hormones. Potassium is essential for proper muscle and nerve function. Due to these benefits, the human body needs a certain amount of salt to function properly. So reducing your salt intake could lead to health problems.

Spicy Foods With A Lot Of Salt

Spicy foods are often high in salt content due to the addition of salt to enhance flavour. Some common foods with high levels of salt include soy sauce, teriyaki sauce, and dishes with a lot of chilli peppers. These foods also tend to be very salty due to the combination of salt and spices. Some foods that may have a lot of salt include: Pickle, Bacon, Ham, Hot Pot, Instant Noodles, Cheese

Snack Foods With A Lot Of Salt

Snack foods, such as potato chips, popcorn, pretzels, and salted nuts, are often high in salt. Salty snacks are often high in sodium. This could lead to increased blood pressure and an increased risk of stroke and heart attack. Below are some snacks Foods with a lot of salt

  • Seaweed Chips
    Fried Tofu
    Hot and Sour Potato Chips
    Spicy Shrimp Chips
    Wasabi Shrimp Chips
    Fish Balls
    Wasabi Peanuts
    Pickled Seaweed
    Fried Beef Jerky
    Spicy Fish Skin
    Salted Egg Fish Skin

Related Reading:What Should I Eat During Pregnancy?

5 Health risks of Salty Foods

Consuming too much salt has been linked to several health risks:

1. High blood pressure

One of the most common health risks of consuming salty foods is high blood pressure. This is because salt makes the body retain water, which increases the volume of blood in the body.

2. Kidney problems

Eating salty foods can also lead to kidney problems. Salt can cause the body to retain fluids. When that happens, the kidneys must work harder to filter out excess salt from body fluids. Also, salty foods can increase the amount of calcium in the urine, which can cause kidney stones.

3. Weight Gain

Salty foods usually contain unhealthy fats and calories. Eating too many salty foods can lead to weight gain and can even cause obesity.

4. Stomach problems

Eating too much salt can affect stomach health. This could occur in the form of stomach pain and bloating. Salty foods can also lead to dehydration, which can be a serious health concern.

5. Osteoporosis

Some developing studies suggest that eating a high-sodium diet can increase the risk of developing osteoporosis.

Recommended Salt Intake

The World Health Organization recommends a daily intake of less than 5 grams of salt for adults. So, any salt intake between 3 to 5 g per day is safe for the body. It is advised that while cooking or eating out, make sure you are mindful of the amount of salt you take daily.  Gogo Herbs is presenting you a wide selection of healthy foods. Order now!


Salt is an important part of our diet. It also plays a vital nutritional role in the body. However, a few potential health risks are associated with consuming salty foods. So, remember, moderation is key. Keep your salt intake between 3 to 5 g per day. If you find it hard to resist the urge to snack on salty foods, you need to stop for the sake of your health.Healthy Food, welcome to buy.

Gogo Herbs is one of Hong Kong's fastest-growing online stores, providing customers with premium health and wellness products. We help customers with handpicked vitamins and minerals, herbal and functional food products that are pure and effective for overall health and wellness. Available supplements on the gogostore include quality products from some of the reputable health brands around the world. Our expert team selects each supplement for young and older adults with mild or serious health challenges. All handpicked supplements are safe and legally certified.

Michael Yeung
Author: Michael Yeung

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