Do you often feel tired and weak? If so, you may not be eating the right kinds of foods to give your body the nourishment it needs. A key part of boosting immunity is reducing high salt foods in your diet. Studies have shown that when sodium content is reduced, it leads to a decrease in cardiovascular risk and can also boost natural immunity. Read on to learn more about steps to take to reduce high salt foods in your diet and how it can help improve your overall health!

Too much salt = low health.

Eating too much salt can not only affect blood pressure and the cardiovascular system, but also the immune system.

According to a recent study published on February 7, 2023 in the scientific journal Cell Metabolism, the team of researchers studied the effects of a high-salt diet on mice and found that it caused significant damage to the immune system. This was due to changes in energy metabolism, leading to malfunction of key immune regulators, T cells. The researchers found that the T cells were unable to produce enough energy molecules (ATP) and therefore became less active. These inactive cells were unable to recognize pathogens and mount an effective response. This T cell deficiency resulted in a significant weakening of the mice’s immune systems.

Other research has shown that sodium chloride specifically influences several processes within T cells. It causes alterations in the way glucose is metabolized for energy production and decreases the amount of ATP produced. Sodium chloride also inhibited mitochondrial respiration, meaning fewer energy molecules were generated from oxygen use in these cells. Due to these metabolic disturbances, the function of T cells declined and their ability to respond to pathogens was impaired.


This study reveals that excess salt can have detrimental effects on our immune system. By disrupting T cell metabolism and limiting their ability to create energy molecules, salt can weaken our defenses against infections and other diseases. To ensure the health of our immune system, it is important to carefully monitor our salt intake and maintain healthy levels at all times.

Review of 7 Highest Salt Foods to Limit! (Sodium values ​​are approximate)

Processed or salted meats:

Processed and salted meats, such as bacon, ham, sausages, hot dogs, and deli meats, are among the highest sources of high-salt foods. Most contain 2-3g of sodium per 30g serving. For example, a large slice of salami contains 710 mg of sodium and a single hot dog 575 mg of sodium.

Cheese :

Many types of cheese can be high in sodium. 28 g of cheddar cheese contains 175 mg to 200 mg of sodium, depending on the type. Feta cheese is particularly salty with 312 mg per 28 g.

Soya sauce :

One tablespoon (17ml) of soy sauce contains 1005mg of salt – more than half the recommended daily intake for an adult! A single teaspoon (5ml) contains 879mg of salt, almost half the recommended daily amount.


Pickles are often made with large amounts of salt during production to help preserve them longer and give them their characteristic sour taste. A pickle spear can contain up to 500 mg of sodium, while a small dill pickle can contain up to 300 mg on its own!

Canned soup:

Canned soups are full of salt. 240 ml can contain between 800 and 1,600 milligrams! That’s why it’s important to read labels before adding soup to your diet. Opt for low-sodium options when possible.

Salted nuts:

Salted nuts may sound healthy, but they’re often loaded with a lot of salt. A handful can contain up to 400 milligrams or more! Opt for unsalted versions instead and add your own seasoning if desired.

Salty/seafood snacks:

Pretzels, chips, and other salty snacks such as popcorn may seem like harmless between-meal snacks, but they typically contain more than 200 milligrams per serving — which quickly adds up when you snack throughout the day. daytime !

* criptom strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the opinion of a health professional.