These six things you do can harm your kidneys.

The kidneys perform several important functions in the body, and simple lifestyle changes can improve their health. Not only do they work hard to remove fluid and waste from over 200 liters of your blood daily, but they also produce hormones that help control your blood pressure, maintain healthy bones, control pH levels, and produce red blood cells, according to the National Kidney Foundation (NKF). However, despite being essential organs, Adam Ramin, a urologist and medical director of a urology cancer specialist in Los Angeles, California, says there are several ways you can harm your kidneys without realizing it.

Consuming too much salt can have a significant impact on kidney health, especially if you already have a known kidney problem. According to the NKF, healthy adults can plan to consume 2,300 mg of sodium per day, while those with kidney disease or high blood pressure should limit themselves to 1,500 mg per day.

"The problem is that when you eat too much salt, the kidneys respond by retaining water to dilute it. This is a protective measure that helps balance the chemical levels of the bloodstream, which is necessary for our hearts to function. Over time, this much stress on the kidneys can cause damage to them and the heart muscle," he adds.

So the next time you sit down for a meal, try tasting the food before seasoning it. If you need something more, just add a pinch. Even better, choose an alternative that adds more flavor without adding salt.

Consuming heavily processed foods is also detrimental to kidney health. According to a 2022 study published in the journal Nutrition, participants who ate the most ultra-processed foods had the highest prevalence of chronic kidney disease.

"The human body and its filtration system, including the kidneys, are not designed to process 'fast food' that our society so readily consumes today," says Ramin for Best Life.

Consuming too much animal protein, particularly red meat, is also problematic for kidney health. There is ample evidence that animal protein burdens the kidneys as they work to remove waste from the bloodstream.

"Red meat is at the top of that list," says Ramin.

He warns that frequent consumption of red meat is particularly associated with an increased risk of kidney stones. Although undoubtedly painful, kidney stones are not the worst possible outcome associated with diets high in red meat. A 2017 study published in the Journal of the American Society of Nephrology found that red meat consumption was "strongly associated" with a dose-dependent risk of end-stage renal disease (ESRD). Meanwhile, poultry, fish, eggs, and dairy products were not correlated with an increased risk of ESRD.

Both the study's authors and Ramin recommend replacing red meat with plant-based proteins whenever possible. Nuts and seeds, whole grains, legumes, and tofu are excellent plant-based sources of protein that can help promote kidney health.