Few would argue the benefit of salt. There are few other ingredients that can really make your food sing like salt does. And while a little salt is beneficial to you (it assists your nerves, muscles, and bodily fluid balance) it can quickly become dangerous.

Salt Consumption & Complications

Salt consumption in the US is more than twice the recommended allowance. It's recommended that you consume no more than 1.5g/day yet, on average, Americans consumer 3.5g/day. This is terribly unhealthy behaviour because a diet high in salt raises blood pressure and can ultimately lead to cardiovascular and kidney disease. A diet too high in salt is deadly.

You may think that you don't ever add extra salt or that you use it sparingly. You're probably right but you're still at risk if you eat processed foods or go out to chain restaurants. Most Americans get a whopping 77% of their excess salt through those routes. Be sure to read your labels, avoid unhealthy eateries, and keep your hand off the shaker

Salt's unhealthy primarily because it causes you to retain water in your bloodstream. This increases the volume of your blood. When that happens your blood vessels, and in turn, your heart, strain to push all of that blood around against the pressure of your veins and arteries. This is high blood pressure, something everyone knows is dangerous.

What you can do about it

Like I mentioned, most of your salt intake probably comes from processed and prepared foods, not your own kitchen. That being said it's certainly not a bad idea to limit your intake there, too. Especially since you have such great control over the process.

The easiest thing to replace salt with is spices. There are hundreds if not thousands of spices available to you and the more flavour you add that way the less dependent you are upon salt. I personally find that spicing the food up with some cayenne or urfa pepper makes me forget all about the salt. Making a curry is also another great way to spruce up a dish without adding salt.

If you are still consuming a lot of salt consider drinking plenty of water as well. Your body rids itself of excess salt through the kidneys so drinking plenty of water will help your body to maintain its balance even if you consume a salt-rich diet.