From the Guidelines
Both sea salt and regular salt should be consumed in moderation due to their high sodium content, which can contribute to high blood pressure and cardiovascular issues when consumed in excess. The main differences between sea salt and regular table salt lie in processing, texture, and taste. Regular table salt is highly refined, usually contains anti-caking agents, and often has iodine added to prevent iodine deficiency disorders 1. Sea salt is less processed, produced by evaporating seawater, and retains trace minerals that give it subtle flavor variations and sometimes a different color. These trace minerals (like magnesium, potassium, and calcium) are present in such small amounts that they don't provide significant nutritional benefits.
The American Heart Association recommends limiting salt (sodium chloride) intake to less than 6 g per day 1. Reducing sodium intake by 1.8 g/d is associated with systolic and diastolic blood pressure reductions of 4 and 2 mm Hg in hypertensives and lesser reductions in normotensives 1. Recent studies have documented that a reduced sodium intake can prevent hypertension in persons at risk for hypertension and can facilitate hypertension control in older-aged persons on medication.
Some key points to consider when choosing between sea salt and regular salt include:
- Taste preference
- Texture desired in cooking
- Whether you need the added iodine that enriched table salt provides
- The potential for less sodium per teaspoon with sea salt due to its larger, coarser crystals. However, the most important consideration is to consume both types in moderation, as recommended by the American Heart Association, to minimize the risk of high blood pressure and cardiovascular issues 1.
From the Research
Comparison of Sea Salt and Regular Salt
- There is no direct comparison between sea salt and regular salt in the provided studies, as they primarily focus on the health implications of sodium intake in general.
- The studies suggest that high sodium intake is associated with an increased risk of cardiovascular disease, hypertension, and mortality 2, 3, 4, 5.
- The American Heart Association recommends consuming no more than 2,300 milligrams of sodium per day, and ideally no more than 1,500 milligrams per day if you're at risk for high blood pressure or heart disease 2.
- Reducing sodium intake can help lower blood pressure and reduce the risk of cardiovascular disease, but the optimal level of sodium intake is still a topic of debate 3, 4, 5.
Health Implications of Sodium Intake
- High sodium intake can lead to vascular damage, oxidative stress, hormonal alterations, and changes in the gut microbiome 3.
- Sodium intake can also affect blood pressure, with a direct causal relationship between sodium intake and blood pressure established in several studies 3, 5.
- The risk of adverse health outcomes increases when sodium intakes exceed 5 g/day or are below 3 g/day 2.
Dietary Factors and Sodium Intake
- Dietary factors such as potassium, calcium, vitamin D, antioxidant vitamins, and proteins rich in L-arginine can help mitigate the effects of high sodium intake 6.
- Adherence to dietary patterns similar to the DASH diet can also be beneficial for salt-sensitive populations 6.
- In contrast, diets high in saturated fats, sucrose, and fructose, as well as excessive alcohol consumption, may exacerbate salt-sensitive changes in blood pressure 6.