Salt has long been considered one of the main "enemies" of healthy eating, linked to high blood pressure, heart disease, dementia and even stomach cancer.
However, experts emphasize that the problem lies not in the salt itself, but in the amount and source from which it comes.
Recent studies have suggested that the average Briton consumes far more salt than recommended, with one of the main sources being ultra-processed foods. Common products such as bread, cakes, pastries, fried foods and even breakfast cereals can contain high amounts of hidden salt.
But completely eliminating salt is neither easy nor healthy. The body needs salt, specifically sodium, for important functions such as maintaining blood pressure, sweating, fluid balance, and nervous system function.
Nutritionist Jenna Hope explains that for people who eat mostly whole foods and cook at home, adding a moderate amount of salt can be an important part of their diet. The problem arises when the diet is based on ultra-processed foods, which are usually very high in salt.
What is salt?
Salt is a natural mineral composed of sodium chloride. It is obtained in two main ways: from seawater or from underground mines of rock salt, known as halite.
Sea salt is created when water evaporates and leaves behind salt crystals, which are then collected, washed, dried, and processed. Rock salt, on the other hand, is mined from the ground, crushed, ground, and purified before being made suitable for consumption.
Although both types are chemically similar, sea salt is more commonly used in the kitchen, while rock salt is also used for industrial purposes, such as melting ice on the streets.
How much salt should we consume?
One teaspoon of salt, about 6 grams, contains approximately 2,325 mg of sodium, more than the recommended daily amount. It may also contain trace amounts of minerals such as calcium, potassium, magnesium, and iron, although in very small amounts.
Sodium helps regulate fluids and nerve function; calcium strengthens bones and teeth; potassium helps the heart and muscles; magnesium supports energy production and the nervous system; while iron helps transport oxygen in the blood.
However, most table salt loses most of its minerals during processing. The National Health Service in Britain recommends that adults consume no more than 6 grams of salt per day, including salt naturally present in food and that added during cooking or at the table.
The most popular types of salt
Both sea and rock salts are used in cooking. The most common is table salt, usually extracted from rocks and refined into white granules.
Another popular type is Maldon salt, a sea salt with fine, crunchy crystals that is often used as a garnish at the end of cooking. Kosher salt, often mentioned in American recipes, has larger crystals and is easy to sprinkle on food.
Iodized salt is table salt enriched with small amounts of iodine, which is important for healthy thyroid function. Meanwhile, black salt is widely used in Indian and Southeast Asian cuisine.
In recent years, pink Himalayan salt has become very popular due to claims about its health benefits. It is mined from the Khewra mine in Pakistan and contains more than 80 minerals in trace amounts. However, many of the claims about it, such as purifying the air or detoxifying the body, remain unsubstantiated.
Which salt is healthier?
According to Dr. Oliver Guttmann, a cardiologist at HCA Wellington Hospital in London, the type of salt is much less important than the amount consumed. Sea salt, rock salt, and pink Himalayan salt all contain similar amounts of sodium chloride, so the heart risks from excessive consumption apply to all of them the same.
He warns that patients with high blood pressure or heart failure should not feel safer just because they choose a “premium” salt. The sodium load on the heart remains the same.
On the other hand, Jenna Hope says that Himalayan salt can be a good option for home cooking, as it retains trace minerals. But she emphasizes that salt should not be viewed as a significant source of nutrients.
Iodized salt may be beneficial for people following plant-based diets, as they may get less iodine from foods like fish, eggs, milk, and yogurt.
The dangers of excessive consumption
Most of the problems associated with high salt consumption are cardiovascular. Sodium forces the body to retain more water, which can increase blood pressure.
According to the British Heart Foundation, high blood pressure, known as hypertension, increases the risk of heart attack, heart failure, stroke and vascular dementia. The World Health Organization estimates that millions of deaths could be prevented each year if salt intake were reduced to less than 5 grams per day for adults.
Dr. Guttmann emphasizes that the link between high sodium intake and high blood pressure is strong and well-documented. According to him, the biggest risk often comes not from the salt we add to our food ourselves, but from the sodium hidden in breads, cereals, ready-made foods, and restaurants.
Can we consume too little salt?
Although the main health advice is to reduce salt intake, some experts argue that not everyone has the same needs. In certain cases, such as in people with very low blood pressure or certain autonomic system disorders, adequate sodium intake may be clinically important.
Some groups may need more salt, including people following low-carb diets, those who consume mostly raw foods, people who drink a lot of caffeine, those who sweat a lot due to physical activity, saunas or hot climates, as well as some patients with specific health problems.
However, any major change in salt consumption should be made with the advice of a doctor, especially for people with heart disease, high blood pressure, kidney problems, or those taking diuretic medications.
Natural and added salt
Naturally salty foods include some seafood, such as anchovies, tuna, and shrimp, as well as cheese, olives, sauerkraut, nuts, and avocado. However, most of the salt people consume comes from ultra-processed foods.
Experts point out that it is not the same to get salt from olives, tuna in brine or sun-dried tomatoes, and to get it from fast food, ready meals or highly processed products. In the latter case, more salt is usually consumed and the nutritional quality is lower.
Alternative to salt
To reduce salt consumption without losing taste, nutritionists recommend using vinegar, chili pepper, paprika, cumin, garlic, and other spices.
Lower-sodium salt substitutes may be helpful for some people, but they are not a universal solution. Tastes adapt over time: the more salt you use, the more your taste buds become accustomed to it. The opposite also happens, so reducing salt should be done gradually, not all at once.
Is salt bad?
Salt itself is not harmful. Sodium is an essential electrolyte for the body. But for most people following a Western diet, especially those with high blood pressure or heart disease, the evidence clearly supports reducing intake.
Ultimately, needs vary from person to person. For this reason, the safest way to determine the right amount of salt is to consult a doctor, especially if you have health problems or are taking medications. /GazetaExpress/
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