"Our article briefly outlines 6 misconceptions about salt consumption."

First misconception: Salt is healthy, eat all you can!

In truth: Like all essential minerals, we need salt, but this does not mean that the more we eat the better. There is a healthy range, beyond which consuming more is definitely unhealthy. Too much salt can be bad for you! (1,2,3,4)

Second misconception: Salt from the Himalaya, Parajd, or the sea is much healthier than conventional table salt, and is a good source of other minerals and trace elements.

In truth: Most specialty salts contain 98-99% sodium chloride just like simple table salt, so they contain only trace amounts of other minerals and trace elements. Himalayan salt, for example, contains only ~2 mg calcium, 3 mg potassium, 1 mg magnesium and 0.03 mg iron per gram(5), which is almost zero - typically a single bite of natural food contains more of these minerals. Don't rely on salt to supplement minerals or trace elements!

Third misconception: Salt does not increase high blood pressure, and salt reduction is harmful.

In truth: In healthy individuals there is no significant effect, but for those with established hypertension, reducing salt intake has been shown to be beneficial. (6) However, it is important not to rely on salt reduction alone for similar problems, as many other lifestyle factors affect blood pressure.

Fourth misconception: Humans used to consume a lot more salt historically, so more must be healthier.

In truth: Anthropological evidence suggests that people in the Paleolithic Period consumed very little salt compared to people today (7), which is not surprising as salt was not mined at that time. This was written about by the founding father of the paleo diet, but similar trends still recommended higher and higher intakes. Perhaps the reason is that where salt was the only preservative in the old days, salt intake was relatively high - but how does that imply that it is healthy? It doesn't.

Fifth misconception: Salt reduction is crucial for a majority of people

In truth: Many people place too much importance on salt intake. Too much and too little salt can cause problems, (8) but there is a relatively wide healthy range. The vast majority of salt intake comes from modern ultra-processed foods and fast food, (9) of which high salt content is only one problem, so minimizing it is generally a good idea. If you cook your own food from natural ingredients and don't have high blood pressure, you can salt your food to taste.

Sixth misconception: Potassium salt is a harmful substance, used to purposefully poison us.

In truth: This is a completely unfounded theory. Potassium is an essential mineral, of which we need several grams a day and almost all our natural foods contain a lot of it. In another article, we wrote about a large-scale study in which a potassium salt containing 25% potassium chloride significantly reduced the risk of cardiovascular disease, amply illustrating the 'dangers' of potassium chloride. (10,11)