Should You Worry About Salt?

Fear around salt is longstanding given the general consensus is that excessive sodium intake is the primary cause of high blood pressure (i.e. hypertension). But should most of us fear salt? Are the recommendations to limit salt intake valid? Keep reading to find out. 

Is salt to blame? 

Some research suggests that high sodium intake increases blood pressure and risk for kidney disease, however, other research findings suggest that cutting salt intake may or may not have beneficial effects on blood pressure. Interestingly, this study found that people with normal blood pressure who reduced their salt intake were almost equally as likely to experience a reduction in blood pressure as they were a rise in blood pressure while the majority experienced no change in blood pressure with reduced salt intake! So although excessive sodium intake is often regarded as the primary cause of high blood pressure, is salt truly to blame? Or is there another culprit? 

The issue with sugar 

High sugar intake may actually be a primary contributor to high blood pressure. Research suggests that insulin resistance (i.e. high insulin levels) is significantly associated with an increased risk of hypertension. What causes insulin resistance? Excessive sugar, starch, and refined carbohydrate intake. And get this - a low salt diet is associated with increased insulin resistance in healthy subjects. So if you have normal blood pressure and reduce your salt intake you may indirectly be raising your risk for high blood pressure through mechanisms relating to insulin resistance and blood sugar dysregulation. In my humble opinion, interventions for treating and preventing hypertension should include reducing insulin resistance by following a low glycemic diet and avoiding refined carbohydrates and sugars rather than simply suggesting we all dramatically reduce our salt intake. And let’s not forget the other often overlooked factors that contribute to hypertension and heart disease risk like insufficient potassium intake, chronic stress, and diets devoid of phytonutrient-rich produce. 

Thinking about the role of carbohydrates

Let’s dive more into the role of insulin resistance and carbohydrate consumption. Research has shown that in the context of an overall healthy diet (which in this study included the recommended amounts of saturated fat, fiber, fruit, vegetables, and minerals) partially replacing carbohydrates with protein or monounsaturated fat (the type of fat that’s found in olives, olive oil, nuts, seeds, avocados, etc.) can further reduce blood pressure and cardiac risk. Along these same lines, a Mediterranean diet, which typically includes olive oil, fruits, vegetables, legumes, etc., was found to modestly reduce blood pressure. In addition to eating a real whole foods-based diet, sufficient potassium intake has been shown to reduce blood pressure in those with hypertension further underscoring the importance of including plenty of fruits and vegetables in your diet! 

Where should the salt come from? 

We need salt for optimal functioning. Sodium plays important roles in the body from maintaining fluid balance to nerve impulse conduction and muscle relaxation and contraction. Including adequate unrefined, mineral-rich salt (I like Redmond Real Salt) in our diets can support resilience and optimal wellness. If following an eating pattern that primarily consists of real whole foods (think - did this come from nature?!) and includes a balanced intake of quality protein, healthy fats, and fiber-rich carbohydrates, salt shouldn’t be feared. What can be detrimental to health is the consumption of excessive refined salt in processed and ultra processed foods. 

So there you have it - and that’s just the short of it! The topic of salt and sodium intake is a HUGE topic. Based on my conclusions from the research, I don’t think most of us need to fear salt if we’re following the real food principles discussed above, however this information should be used for education purposes only as I’m not your practitioner so ultimately, I don’t know what’s best for YOU.  

Interested in a personalized approach to discovering true wellness and reclaiming your health? Do you desire nutrition, lifestyle, and nutritional supplement guidance that considers your unique goals, concerns, and biochemical individuality? APPLY for a free 30-minute clarity call with me using this link to learn more about how I can help you!