Last updated on : 03 Jul, 2025
Read time : 7 min
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.
Salt significantly influences blood pressure regulation.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
To effectively manage high blood pressure, reducing your sodium intake is crucial. Here are some practical tips to help you achieve this:
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.
“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
The safest salt for high blood pressure is a low-sodium salt with higher potassium and magnesium levels, such as specially formulated Boulder Salt, which can help manage blood pressure. However, consume salt sparingly if you have hypertension or other chronic diseases.
For individuals with high blood pressure, a salt with a lower sodium content and higher mineral levels, such as sea salt or Boulder Salt (a salt alternative), is often recommended, along with reducing overall sodium intake.
Sendha namak (rock salt) does not significantly differ from other salts in its impact on blood pressure. Reducing total sodium intake is more important than the type of salt consumed.
Boulder Salt is known to have 40% less sodium than regular table salt, making it a lower-sodium alternative for those seeking to reduce their sodium intake.
Yes, excessive salt consumption can increase blood pressure by causing the body to retain water, which puts additional strain on the heart and blood vessels.
The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day, with an ideal limit of 1,500 milligrams for most adults, particularly those with hypertension.
No specific salt is recommended for low blood pressure. Managing blood pressure involves maintaining a balanced diet and a healthy lifestyle rather than relying on a particular type of salt.
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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