Consuming too much sodium can have both short-term and long-term effects on the body. Some of the immediate symptoms of eating too much salt include increased thirst, swollen feet or hands, headache, and a rise in blood pressure. Over time, consuming excess salt can lead to an enlarged heart muscle, headaches, heart failure, high blood pressure, kidney disease, kidney stones, osteoporosis, stomach cancer, and stroke. When the kidneys cant eliminate the salt taken in from the diet, sodium starts to build up in the body, and the body holds onto water to dilute the sodium, increasing both the amount of fluid surrounding cells and the volume of blood in the bloodstream. This increases the workload on the heart and more pressure on blood vessels, which can stiffen blood vessels, leading to high blood pressure, heart attack, and stroke. Excess levels of sodium/salt may also cause increased water retention that leads to puffiness, bloating, and weight gain. To help keep sodium levels in check, it is recommended to eat unprocessed foods with little to no added salt, limit the intake of processed and restaurant foods, and emphasize a heart-healthy eating pattern that includes a variety of fruits and vegetables, whole-grain foods, fat-free or low-fat dairy products, skinless poultry and fish, nuts and legumes, and non-tropical vegetable oils.