1. Why salt became the villain
There is a genuine reason health authorities became concerned about salt: reducing sodium lowers blood pressure, especially in people with hypertension, older adults, and those sensitive to salt.
Large meta-analyses of randomised trials show a dose-dependent reduction in systolic blood pressure with lower sodium intake, confirming the link is real.
However, a nuanced finding was simplified into a public message: “salt bad, eat less”.
Historical documents also show the sugar industry funded research that downplayed sugar’s role and shifted attention toward fat and cholesterol. This doesn’t prove it drove anti-salt messaging, but it does show nutrition science has not always been free of industry influence.
Finally, there is a key difference between adding salt to whole foods and consuming ultra-processed diets. Around three-quarters of salt intake in the UK comes from packaged and processed foods, not from salt added at the table.
2. Salty myth busting
Sodium does not simply “dehydrate” you.
It is the main extracellular electrolyte, helping regulate blood volume, fluid balance, and the electrical activity of nerves and muscles. It also works with potassium via the sodium-potassium pump, a core mechanism that keeps cells functioning properly.
Sodium also supports absorption of glucose and water in the small intestine, which is why oral rehydration solutions include both—together they improve fluid uptake far more effectively than plain water during significant losses.
For most people eating normally, diet provides enough sodium. It becomes more important during heavy sweating, prolonged exercise, heat exposure, vomiting, or diarrhoea, when water alone can dilute blood sodium instead of restoring balance.
Your body needs sodium. Zero sodium is not a goal.
The kidneys tightly regulate sodium through hormones like aldosterone, adjusting retention and excretion as intake changes.
But more is not always better either.
High sodium intake can raise blood pressure, especially in people with hypertension. Very low and very high intakes have both been linked to worse outcomes in some observational studies, though true intake is hard to measure and low-sodium risks remain debated.
- Don’t fear salt while ignoring highly processed foods like industrial lasagne.
- Cook mainly from recognisable ingredients and season to taste, not automatically.
- Be aware of hidden sodium in sauces, bread, processed meats, snacks, and ready meals.
- Choose salt for quality and taste, not exaggerated health claims.
- Salt needs vary depending on activity level and health conditions.
3. Which salt is best
You may have heard Himalayan pink or Celtic sea salt contains 60–84 minerals. While technically true, like seawater containing gold, the key question is whether enough exists to matter nutritionally.
These salts contain small amounts of magnesium, potassium, calcium, iron and other trace elements important for bodily functions, but salt is a poor delivery system. To gain meaningful amounts you’d need to consume unsafe quantities, and some samples even contain contaminants like lead; “dozens of elements” is less appealing when not all are desirable.
Get these minerals from foods like leafy greens, nuts, seeds, potatoes, beans, fruit, dairy, fish and tofu.
Choose speciality salt for taste, texture and quality rather than as a multivitamin; reputable sea or rock salts with transparent testing are best, with flaky salts for finishing and finer ones for cooking.
HEALTH HACK
Stop grinding plastic into your food
That fancy salt grinder might be doing more than crushing salt. Some use plastic internal burrs that can wear down over time and potentially shed microplastics into your food.
Simple fix: ditch the grinder and keep loose salt in a jar, then pinch it by hand. You’ll get better control, less over-salting, and a subtle Italian nonna energy boost.
Still want a grinder? Check the inside—ceramic or stainless steel only. The outside design is just decoration.
Thanks for reading!
See you soon.
