by Tonya Breaux-Shropshire, PhD, DNP, FNP, MPH-What is the best salt for high blood pressure? Most healthcare providers would say it doesn’t matter. All salt is the same. Nevertheless, some studies have shown differently. In this post, I will tell you what you ought to know about salt and controlling your high blood pressure. Spoiler alert, just throw out your white table salt, which has the highest amounts of sodium, and decrease your processed foods. Approximately 70% of your salt intake is from processed foods, based on the American diet.
Salt is Essential for Health
Remember that the average person takes in 9-12 grams (9000-12,000 mg) of salt a day and processed foods (i.e. fast foods, prepared foods) make up the majority of that salt.
To date, there are limited studies and no consensus on which salt to use to control high blood pressure. However, there are many large randomized controlled trials on the benifits of a low-sodium diet. What we do know is that research has shown that a low-sodium diet is recommended to control blood pressure. We also know that there is no such thing as a healthy salt.
Nevertheless, we know that we need salt to be healthy, and we use salt to make our food taste good. A low-salt diet is recommended by many organizations, including the World Health Organization, Food and Drug Administration, and American Heart Association. The keys to using salt are to use in moderation, avoid toxins, and include salts that include minerals that beneficial to you.
So What Type of Salt Should You Use?
Just ask your doctor about the type of salt that is best for you to consume. Then, you will see what I mean. You will probably get an answer like, all are the same because all contain sodium. Although all salt contains sodium and there is no consensus as to the best salt, all are not equal. According to research, some salt have more sodium, potassium, and magnesium than others.
Minerals are very important to balance salt’s effect on the body. Particularly, potassium, and magnesium. For example, Celtic salt has the least amounts of sodium, higher magnesium, and more iron than Himalayan, sea, and table salt. Himalayan salt is second to Celtic salt in the lower amounts of sodium, has the largest amounts of potassium and magnesium, and the least amount of iron (.0004%) than table, sea, and Celtic salt.
For people with hypertension, it’s recommended to use salt in moderation and, in some cases, to limit sodium intake altogether. However, if you do use salt, it’s best to use one that is low in sodium.
One common option is potassium chloride salt. It tastes similar to regular salt but contains less sodium and more potassium. Potassium is known to help lower blood pressure, making this a good option for people with hypertension.
Himalayan Pink Salt
Another option is Himalayan pink salt. While it is still high in sodium, it does contain trace amounts of other minerals such as potassium, magnesium, and calcium. However, the amounts of these minerals are not significant enough to substantially impact blood pressure.
Ultimately, the best way to control hypertension is by reducing sodium intake overall and focusing on a diet rich in whole foods, fruits, and vegetables.
There are very few scientific studies on the specific health benefits of Himalayan pink salt. Some companies and individuals who promote the use of Himalayan pink salt claim that it contains more than 80 minerals and trace elements that provide various health benefits. However, the amounts of these minerals in Himalayan pink salt are typically very low, and it’s unclear whether they are present in a form that the body can absorb and use effectively.
One small study conducted in 2013 found that participants who consumed Himalayan pink salt had slightly lower systolic blood pressure (the top number) than those who drank regular table salt. However, the difference was slight and not statistically significant. Furthermore, the study was small, short-term, and did not consider other factors that could affect blood pressure.
Overall, there is currently limited scientific evidence to support the specific health benefits of Himalayan pink salt. However, it is still a better option than regular table salt if consumed in moderation, as it contains some trace minerals and is less processed.
Should People with Hypertension Avoid Sea Salt? Sea salt is still high in sodium, so people with hypertension should consume it in moderation. The American Heart Association recommends that people with hypertension limit their daily sodium intake to 1,500 milligrams or less. Sea salt typically contains about the same amount of sodium as table salt, so it should be consumed in moderation, just like regular table salt.
It’s worth noting that some types of sea salt may contain slightly less sodium than table salt, but the difference is minimal. So, checking the label and comparing the sodium content to regular table salt is always best. Additionally, many processed and packaged foods often contain high amounts of sodium, so it’s important to be mindful of your overall sodium intake from all sources.
Worst Salt for People with Hypertension
The worst type of salt for people with hypertension is regular table salt, which is typically highly processed and contains high amounts of sodium. Consuming too much sodium can increase blood pressure and strain the heart and blood vessels.
Table salt is often found in processed and packaged foods, fast foods, and restaurant meals, making it easy to consume too much sodium without realizing it. Other types of salt, such as garlic salt, onion salt, and celery salt, also typically contain high amounts of sodium and should be avoided or consumed in moderation by people with hypertension.
It’s important to note that not all salt substitutes are safe for people with hypertension. Some salt substitutes may contain potassium, which can benefit some people with hypertension, but may be harmful to those with certain medical conditions. Therefore, it’s important to speak with a healthcare provider or registered dietitian before using salt substitutes or making any significant changes to your diet.
Salts to Consider
Himalayan (84 additional minerals), Celtic, and Real Sea salt contain the highest levels of useful minerals that are essential for blood pressure control. Follow the American Heart Association recommendations of a low salt diet (<1500 mg/ day) if you have high blood pressure. Of course, this is not medical advice, ask your doctor if any of these salts would be best for you to consider.
Salts & Iodine
That said, Himalayan, Celtic, and Real Sea salt lack adequate iodine. Iodine is an important mineral to help your body make thyroid hormones. You need adequate iodine for healthy blood pressure for immune health and to be healthy. Too much iodine (1000 mcg or more a day) could cause hypothyroidism. Your thyroid regulates just about every body function including growth, metabolism, and development.
Pregnant women need iodine for the development of their baby especially in the first three months to prevent developmental delays. If you are pregnant, ask your doctor to include a prenatal vitamin that contains iodine unless you have hypothyroidism (Hashimoto). Hashimoto disease sometimes involves a normal TSH, Free T3, Free T4, and elevated aTPO.
Iodine Recommendations
The FDA requirement for iodine is 140 mcg of iodine a day for the average adult. However, pregnant women require 220 mcg and breastfeeding women 290 mcg. Children who are one year old to 8 years old require 90 mcg a day, 9-13-year-olds require 120 mcg a day and teens 14 or older require 150 mcg a day.
Sources of Iodine
Eat foods that contain iodine like eggs, seafood, fruits (grown in iodine-rich soil), and vegetables (grown in iodine-rich soil). Other sources of iodine include kelp and seaweed.
https://pubmed.ncbi.nlm.nih.gov/25789451/
