Despite what we've been told, salt (unrefined, natural salt) is actually good for you!
Salt + Hypertension
For several decades, the we've been told that salt causes high blood pressure and heart disease. Based on population observations and weak scientific evidence, the government created policies vilifying salt and warning us to lower our consumption to avoid heart disease.
Here is a timeline published in the Scientific American written by Melinda Moyer that shows where the fear of salt came from:
In 1904 French doctors reported that six of their subjects who had high blood pressure (a known risk factor for heart disease) were salt fiendsIn the 1970s, Brookhaven National Laboratory's Lewis Dahl claimed that he had "unequivocal" evidence that salt causes hypertension: he induced high blood pressure in rats by feeding them the human equivalent of 500 grams of sodium a day. (Today the average American consumes 3.4 grams of sodium, or 8.5 grams of salt, a day)Dahl also discovered population trends that continue to be cited as strong evidence of a link between salt intake and high blood pressure. People living in countries with a high salt consumption—such as Japan—also tend to have high blood pressure and more strokes
Sounds convincing, right?
In the last 25 years, study after study has failed to prove any benefits of a low-salt diet and a some have even showed the complete opposite is true.
Debunking the Salt Myth
In 1988, scientists published a large study called Intersalt that disproved the myth that salt causes hypertension. It compared sodium intake with blood pressure in subjects from 52 international research centers and found no relationship between sodium intake and the prevalence of hypertension. In fact, the population that ate the most salt (about 14 grams/day) had a lower median blood pressure than the population that ate the least amount of salt (about 7.2 grams a day.)
In 2003, a Cochrane review of 57 short-term salt reduction trials concluded that there is little evidence for long term benefit of reducing salt intake.
In 2011, a study by JAMA concluded "systolic blood pressure, but not diastolic pressure, changes over time aligned with change in sodium excretion, but this association did NOT translate into a higher risk of hypertension or cardiovascular disease complications. Lower sodium excretion was associated with higher cardiovascular disease mortality."
In this study, researchers followed 3,681 middle-aged healthy Europeans for eight years. Participants were divided into three groups - low salt, moderate salt, and high salt consumption. Researchers tracked mortality rates for each group. Here are the results:
50 people died in the low-salt group
24 people died in the moderate salt group
10 people died in the high-salt group
The risk of heart disease was 56% higher for the low-salt group compared to the high-salt group.
We are all bio-individual humans and salt can affect us each in different ways. Sometimes salt may not be beneficial for someone. But these studies, and several others, show that there is no clear correlation between salt consumption and hypertension - it is only a myth that has been perpetuated for decades based on faulty evidence.
The Benefits of Salt
Unrefined, natural salt is an amazing addition to a diet filled with nutrient-dense, whole foods. It is an essential nutrient that provides trace minerals needed in many biological processes in the body. The main electrolytes that are found in unrefined salt are sodium, potassium, chloride, calcium, and magnesium.
Here are some of the vital roles of the electrolytes in the body:
proper hydration - especially after sweating, frequent urination, or vomiting
regulate the carrying of nutrients in and out of the cells
maintaining pH balance in the blood
a vital component of lymphatic fluid and extracellular fluid
serve as cofactors needed for optimal enzyme activity
allow proper nerve and muscle function
support adrenal gland function that is responsible for mineral balancing
proper brain and muscle communication
promote bone + teeth health
The Type of Salt Matters
Not all salts are created equal.
Table salt is about 98% sodium chloride and a 2% mixture of anti-caking chemicals, iodine, stabilizing agent, and aluminum. It is extremely processed - natural sea salt is heated to extreme temperatures, which ultimately changes the chemical structure and destroys any nutritional value.
Using table salt puts you at risk of over consuming sodium chloride, which can throw off the precious sodium / potassium balance in the body, raise blood pressure, and can cause the body to retain fluids. Most table salt is iodized which can also put you at risk of over consuming iodine. Over time, this can lead to thyroid issues and an imbalance of hormones.
A note on iodine. Iodized salt has been promoted as being a great source of iodine. However, the iodine found in iodized salt is not fully bio-available, meaning your body can't absorb it very easily. You can get iodine from many other natural food sources including seaweed (the best!), cod, yogurt, shrimp, egg, canned tuna, and dried prunes. Adding a salt and seaweed flake blend to your food is an easy way to get the necessary minerals and iodine the body needs. I use and recommend Maine Coast Sea Seasonings.
Unrefined, natural salt is loaded with trace minerals and is essential to human life. High quality salt can be sourced from all over the world and has been mined and consumed since prehistoric times.
There are several varieties of salt based on the body of water that the salt is derived from. Each type has a slightly different composition and balance of minerals.
Pink Himalayan Sea Salt
This salt is a translucent pink and contains all of the 84 elements found in the body.High quality brands include The Spice Lab, Thrive Market, Evolution Salt Co, and HimalaSalt.
Sea Salt
Celtic Sea Salt is light grey in color and is harvested from coastal regions in Europe using traditional harvesting methods.You can also use Hawaiian salt, flake salt, or Italian sea salt. However, these options are a bit pricier and don't have as high of a mineral content as the salts previously listed.
Redmond Real Salt is harvested from an ancient deposit near Redmond, Utah. It also has a high mineral content and is unrefined.
How to Use Unrefined Salt
Right after you wake up, drink a glass of water with a pinch of sea salt in it. This will help hydrate you first thing in the morning. If you drink around a gallon of water each day, consider adding in a pinch or two of sea salt. Drinking too much water can actually dehydrate you as it flushes the electrolytes and minerals out of your system through the kidneys - the salt will help combat this
Add salt and black pepper while cooking your food (the pepper aids in the absorption of certain nutrients!)
Add a pinch of salt into your smoothie after a tough workout to help replenish electrolytes
Add a real, high quality Himalayan salt lamp to your bedroom or office. Salt lamps are thought to help purify the air of pollutants. They also release negative ions that can help reduce anxiety and promote sleep. Read this article to learn what to look for in a real Himalayan salt lamp
Listen to your body! If you're craving salt, consume it. Salt freely to your taste. Once you finish a container of one salt, try another type. It's good to rotate through salts from different areas so you can benefit from the different mineral compositions that are unique to each salt.
*If you have hypertension or kidney disease, it's important to talk with your doctor before increasing your salt consumption.