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Cooking with Knipp: The pitfalls of too much salt
By Laura Knipp

We’ve all been there: cooking our favorite meal, adding salt, then our favorite seasoning blend, maybe even a little extra for flavor. Before long, we’ve seasoned our food, and our health, far more than we realize.

This small habit adds up over time and contributes to a major health issue in Hampton Roads: hypertension.

The Hidden Dangers of Excess Salt

Too much sodium can quietly affect nearly every system in the body.

  • High Blood Pressure (Hypertension): Sodium increases blood pressure, straining the heart and arteries.

  • Heart Disease and Stroke Risk: Chronic high sodium intake is strongly linked to cardiovascular disease.

  • Kidney Strain: Excess salt forces the kidneys to work harder, increasing the risk of kidney stones and chronic kidney disease.

  • Fluid Retention and Bloating: Sodium causes the body to retain water, leading to swelling in the hands, feet, and face.

  • Bone Health Issues: High sodium can leach calcium from bones, contributing to osteoporosis.

  • Hidden Sodium Load: Pre-seasoned foods and sauces often exceed daily sodium limits even before you add table salt.

The Real Cost of Salt

Salt can mask the natural flavor of food. Instead of reaching for more salt, consider using herbs and spices to enhance flavor.

Why do so many seasoning blends use so much salt? Because it is inexpensive, costing only about eight cents per ounce. If salt is one of the first three ingredients listed on your seasoning label, it is a major component. If it is first or second, that company is profiting greatly from your sodium intake.

Take Old Bay as an example. Its first ingredient is celery salt, which is simply a mix of celery seed and salt. With only a fraction of the container filled with other spices, companies like this make a high profit on what is essentially salt in disguise. The cost to your wallet and your health is much higher.

A Better Way Forward

With a little education, we can all make better choices. Upcoming articles will explore:

  • The health benefits of various herbs and spices

  • Who should and should not use certain seasonings

  • How to grow and preserve your own herbs

  • How to blend your own salt-free seasoning mixes

Even if you never plan to grow herbs yourself, understanding what goes into your food helps you make informed decisions and healthier ones every time you shop.

Laura A. Knipp, Mindful Nutrition Instructor

Laura A. Knipp is a wildlife biologist with a background in agriculture and ethnobotany, the study of plants and their cultural importance in food and medicine. Drawing on her deep connection to nature and her Indigenous heritage, which includes Lakota, Chickasaw, and Muskogee Creek ancestry, Laura brings a holistic perspective to mindful nutrition. She is passionate about sharing knowledge that helps others understand the power of plants and make more intentional, health-conscious choices in their daily lives.