In recent decades, US populations have been increasingly diagnosed with high blood pressure. In many cases, medication is prescribed to bring the blood pressure down to a healthy level.
While many different types of medications are available, one question that often comes up is which salt is best for people with high blood pressure (salt is a common ingredient in many foods).
This can be a confusing topic, as there are many different opinions on the matter.
The Different Types of Salt
There are many different types of salt on the market these days. Some are healthier than others, and some are better for people with high blood pressure.
Sea salt is a type of salt that is made from evaporated seawater. It contains various minerals, including sodium, chloride, and magnesium.
Magnesium is a mineral that has been shown to help lower blood pressure. In one study, people who took magnesium supplements significantly decreased both systolic and diastolic blood pressure .
Expert Tip: The sodium content in sea salt is also lower than in table salts.
Himalayan salt is another type of salt that contains a variety of minerals. These minerals include sodium, chloride, calcium, and magnesium.
Like sea salt, Himalayan salt can help to lower high blood pressure levels. According to the experts, the magnesium in Himalayan salt can help to relax blood vessels and reduce stiffness .
Expert Tip: When using Himalayan salt, it’s best to use a smaller amount than you would with table salt, as it is more concentrated.
Table salt is a type of salt that is refined and has all of the minerals removed. It is made up of sodium chloride.
The sodium content in table salt is much higher than in sea salt or Himalayan salt. This can cause the pressure to rise, as too much sodium can lead to fluid retention.
Kosher salt is a type of salt that is often used for medical purposes and canning. It contains sodium, as well as potassium and magnesium. Potassium is a mineral that has been shown to help reduce blood pressure levels.
Kosher salt is best used not as a cooking salt but rather as a way to replenish electrolytes after exercise or during illness.
Which Salt Is Best For Blood Pressure?
So which salt is best for blood pressure? In general, sea salt and Himalayan salt are considered to be the healthiest options. They both contain various minerals that can help regulate levels.
Salt substitutes such as potassium chloride can also be beneficial, but speaking with a doctor before making any dietary changes is important.
Doctors can help you make the necessary changes to your diet and lifestyle to help lower your blood pressure and improve your overall health (professional guidance is always the best way to go when making changes to your diet).
How Does Salt Increase Blood Pressure?
Salt is known to increase blood pressure for those that are already diagnosed with hypertension. The reason for this is that salt makes the body hold onto water. This extra water in the body leads to an increase in blood volume.
The heart then has to work harder to circulate this increased blood volume throughout the body, which increases blood pressure.
While a high sodium diet can cause an increase in blood pressure for some people, it does not have this effect on everyone. In fact, studies have shown that an excess sodium diet has no effect on blood pressure in the majority of people .
What Is the Daily Recommended Intake Of Salt?
The American Heart Association’s recommended maximum sodium intake is 2,300 mg/day . People with high blood pressure should consume even less, at 1,500 mg daily. (about 1 /2 teaspoon of salt).
How Can I Reduce My Salt Intake?
There are a few ways that you can reduce your salt intake. You can start by avoiding processed foods, as they are high in sodium.
You can also cook at home more often, using fresh ingredients instead of canned or packaged foods. When you do use salt, opt for sea salt or Himalayan salt instead of table salt.
Expert Tip: The less sodium you consume, the more sensitive you will become to its taste.
Are Salt Substitutes Good for High Blood Pressure?
There are a few options if you’re looking for a salt substitute. Potassium chloride is one option, as it can help to improve blood pressure levels (too much salt is bad for health in general). You can also try using herbs and spices to flavor your food instead of salt. This will not only reduce your sodium intake but can also add more flavor to your meals.
Research Results of The Best Salt for Blood Pressure
Now that you know a little more about the different types of salt on the market, it’s time to make an informed decision about which one is best for you.
Keep in mind that sea salt and Himalayan salt are considered the healthiest options when it comes to blood pressure, but potassium chloride can be beneficial if you’re looking for a salt substitute. Always consult with your doctor before making any dietary changes.