What is the best salt to use for high blood pressure? 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.
Keep in mind 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 is no consensus on which salt to use to control high blood pressure. However, 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.
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.
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.
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 involves a normal TSH, T3, T4, and elevated aTPO.
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.
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.