Best Salt for High Blood Pressure: Safe Choices & Sodium Facts

If you’ve been diagnosed with hypertension or are at risk, choosing the right type of salt and, more importantly, managing sodium intake, can significantly influence your health. While all salts contain sodium, some are less processed or include minerals that may be marginally better for heart health.

In this blog, we discuss the types of salt, how sodium affects blood pressure, and which salt is safest if you’re trying to manage or lower high blood pressure.

How Salt Affects Blood Pressure

Salt significantly influences blood pressure regulation.

• When you consume high amounts of sodium, your body retains more fluid, increasing blood volume and pressure.
• Excess sodium also causes blood vessels to constrict and affects hormonal systems responsible for regulating blood pressure and fluid balance.

Even a slight reduction in sodium intake, such as 1 gram per day, can lower blood pressure by 5–6 mm Hg. This highlights the importance of moderating salt consumption to manage hypertension effectively.

Different Types of Salt and Their Sodium Content

There are several types of salt, each with unique properties and uses. The most common varieties include table salt, Himalayan pink salt, sea salt, low-sodium salt, and kosher salt. Let’s take a closer look at each type.

1. Table Salt

Table salt is the most widely used salt, often fortified with iodine to prevent deficiencies. It is highly refined, fine-grained, and contains anti-caking agents to prevent clumping. Table salt is suitable for general cooking, baking, and seasoning.

2. Himalayan Pink Salt

Mined from the Himalayan Mountains in Pakistan, Himalayan pink salt is distinguished by its distinctive pink hue, which is attributed to the presence of iron oxide. It contains 84 natural minerals and has a mild, subtle flavour, making it a popular choice for garnishing and finishing dishes.

3. Sea Salt

Harvested from evaporated seawater, sea salt retains various natural minerals that contribute to its complex flavour profile. Available in fine and coarse textures, sea salt is versatile and can be used for seasoning salads and roasted potatoes and adding a finishing touch to various dishes.

4. Low-Sodium Salt

Low-sodium salt, also known as reduced-sodium salt, contains less sodium than regular table salt. It is often combined with other compounds, such as potassium chloride, to reduce the overall sodium content, making it a better choice for individuals managing high blood pressure.

5. Kosher Salt

Kosher salt has larger, coarser grains compared to table salt and is traditionally used to draw out moisture from meats. Its stronger, briny flavour makes it a popular choice for cooking, baking, and as a finishing salt. The coarser texture also allows for easier sprinkling over food.

Recommended Daily Salt Intake for Hypertension

The daily recommended salt intake varies, but general guidelines suggest that adults should limit their sodium consumption to less than 2,300 milligrams per day. 

The American Heart Association recommends further reducing intake to no more than 1,500 milligrams per day for individuals with high blood pressure or at risk of developing it.

Monitoring and managing salt intake is crucial for maintaining cardiovascular health, as excessive salt consumption can contribute to elevated blood pressure.

Why Excess Salt Raises Blood Pressure?

When you consume too much salt, your body retains more water to dilute the sodium, leading to an increase in blood volume. This extra volume puts additional pressure on your blood vessel walls, causing your blood pressure to rise.

Moreover, excess salt can cause your blood vessels to narrow and reduce their ability to dilate, further increasing blood pressure. Your kidneys, which regulate sodium and water balance, may also hold onto more sodium and water, exacerbating the issue and straining these vital organs.

It’s essential to make smart choices about the type and amount of salt you consume to minimise its impact on your blood pressure.

Best Salt Options for High Blood Pressure

While the focus should be on reducing overall salt intake, if you must use salt, opting for unrefined or minimally processed salts, such as sea salt or Himalayan pink salt, may be slightly better due to their lower sodium content per serving compared to table salt.

However, it’s crucial to remember that the key to managing high blood pressure is to limit your total salt consumption to less than 6 grams per day, as recommended by health guidelines. This means reducing salt intake from all sources, including processed foods, which are often high in sodium.

Tips to Reduce Sodium in Your Diet

To effectively manage high blood pressure, reducing your sodium intake is crucial. Here are some practical tips to help you achieve this:

• Avoid adding table salt and remove the salt shaker from reach.
• Choose low-sodium foods or opt for canned and frozen foods that are salt-free.
• Opt for unsalted nuts, seeds, and broths.
• Use salt substitutes with potassium, but consult a doctor if you have kidney issues.
• Enhance flavour with herbs, spices, garlic, and lemon juice.
• Read labels and limit sodium to under 2,300 mg daily.
• Cook from scratch and reduce your intake of processed foods to control your salt intake.

Takeaway: Choosing the Right Salt for Blood Pressure Control

No matter which type of salt you choose–Himalayan pink salt, sea salt, or low-sodium salt- the most critical strategy for managing high blood pressure is reducing overall sodium intake and sticking to the recommended amounts. Also, be mindful of hidden sodium in processed foods.

Low-sodium salt alternatives or potassium-enriched salts may be helpful, but always consult your doctor before making a switch, especially if you have kidney issues or other underlying health conditions.

Expert Quote

“While salt type matters to some extent, the total sodium intake is the key factor in managing high blood pressure. Even the healthiest salt should be used sparingly.”

-Dr. Sachin Singh

Frequently Asked Questions (FAQs)

References

• https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure
• Corliss, J. (2024, March 1). Dietary salt and blood pressure: A complex connection. Harvard Health. https://www.health.harvard.edu/heart-health/dietary-salt-and-blood-pressure-a-complex-connection