If you’ve been diagnosed with hypertension or are at risk, choosing the right type of salt and managing sodium intake can significantly improve heart health. While all salts contain sodium, the crucial difference lies in the total quantity consumed. Managing high blood pressure, or hypertension, is a leading strategy to prevent serious cardiovascular events like heart attacks and strokes [1].

In this blog, we discuss the types of salt, how sodium affects blood pressure, and which salt is safest if you’re trying to manage or lower high blood pressure.

How Sodium Intake Affects Blood Pressure

Salt significantly influences blood pressure regulation. It is important to understand that the primary concern is the sodium component of salt (sodium chloride) [2].

When you consume high amounts of sodium, your body retains more fluid to dilute the excess sodium. This fluid retention directly increases your blood volume, which in turn elevates the pressure exerted on your blood vessel walls—a condition known as high blood pressure [3].

Excess sodium also affects the balance of important hormones responsible for regulating fluid balance and blood vessel tone. Evidence shows that even a modest reduction in sodium intake, specifically cutting consumption by about 1,000 milligrams (1 gram) per day, can result in an average reduction in systolic blood pressure of 5–6 mm Hg [4]. This highlights the importance of moderating salt consumption to manage hypertension effectively.

Different Types of Salt and Their Sodium Content

There are several types of salt, each with unique properties. However, it is vital to know that most salts, including table salt, Himalayan pink salt, and sea salt, contain roughly the same amount of sodium per teaspoon—about 2,300 mg of sodium [5]. The main varieties include table salt, Himalayan pink salt, sea salt, low-sodium salt, and kosher salt.

Table Salt

Table salt is the most widely used salt, often fortified with iodine to prevent deficiencies. It is highly refined, fine-grained, and contains anti-caking agents to prevent clumping. Table salt is suitable for general cooking, baking, and seasoning.

Himalayan Pink Salt

Mined from the Himalayan Mountains in Pakistan, Himalayan pink salt is distinguished by its distinctive pink hue, which is attributed to the presence of iron oxide. While often marketed as containing 84 trace minerals, these minerals are present in negligible amounts and do not offer a significant health advantage over table salt [5]. It has a mild, subtle flavor, making it a popular choice for garnishing and finishing dishes.

Sea Salt

Harvested from evaporated seawater, sea salt retains various natural minerals that contribute to its complex flavor profile. Like table salt, it is primarily sodium chloride and should not be considered a ‘low-sodium’ option [6]. Available in fine and coarse textures, sea salt is versatile and can be used for seasoning salads and roasted potatoes and adding a finishing touch to various dishes.

Low-Sodium Salt

Low-sodium salt, also known as reduced-sodium salt, is the only true low-sodium option compared to table salt. It is often combined with other compounds, such as potassium chloride, to reduce the overall sodium content, making it a better choice for individuals managing high blood pressure [7].

Kosher Salt Kosher salt

has larger, coarser grains compared to table salt and is traditionally used to draw out moisture from meats. Its coarser texture and larger crystals mean that a teaspoon of Kosher salt might contain less sodium by weight than a teaspoon of fine-grained table salt, but it is still a high-sodium product [5]. Its stronger, briny flavor makes it a popular choice for cooking, baking, and as a finishing salt.

Recommended Daily Sodium Intake for Hypertension

The daily recommended salt (sodium) intake varies depending on individual health status. General guidelines suggest that adults should limit their sodium consumption to less than 2,300 milligrams (mg) per day [4].

• The American Heart Association (AHA) recommends further reducing intake to no more than 1,500 mg per day for individuals with high blood pressure, as a lower target has been shown to offer greater cardiovascular benefits [8].
• For clarity, 1 gram of salt is approximately 400 mg of sodium. The World Health Organization (WHO) recommends consuming less than 5 grams of salt (less than 2,000 mg of sodium) per day to reduce the risk of cardiovascular disease [2]. Monitoring and managing salt intake is crucial for maintaining cardiovascular health.

Best Salt Options for High Blood Pressure

While the focus must always be on reducing overall sodium intake, low-sodium salt (potassium-enriched) is the best choice if salt is necessary.

• Low-Sodium Salt (Potassium Chloride Blends): This is the most viable option for hypertension management as it replaces a significant portion of sodium with potassium [7]. Potassium has been shown to help counteract the blood-pressure-raising effects of sodium by promoting its excretion [3].
• Other Salts (Himalayan, Sea Salt, Table Salt): These salts are essentially interchangeable from a blood pressure perspective, as they contain similar levels of sodium per serving. They should be used sparingly, and the total intake must not exceed the recommended daily limit of 1,500-2,300 mg of sodium.

Crucial Reminder: The key to managing high blood pressure is to limit your total sodium consumption from all sources, including processed foods, which are often major contributors to high sodium intake [4].

Practical Tips to Reduce Sodium in Your Diet

To effectively manage high blood pressure, reducing your sodium intake is crucial. Here are some practical, evidence-based tips to help you achieve this:

• Avoid adding table salt at the table and remove the salt shaker from reach to prevent habitual sprinkling.
• Choose low-sodium, reduced-sodium, or “no-salt-added” versions of canned, boxed, and frozen foods. Rinsing canned beans and vegetables can also significantly reduce their sodium content.
• Opt for unsalted nuts, seeds, and broths.
• Use salt substitutes that contain potassium chloride, but always consult a doctor if you have kidney issues, as high potassium intake can be dangerous in people with impaired kidney function [7].
• Enhance flavor with fresh herbs, spices, garlic, onions, vinegar, and lemon juice instead of salt.
• Read nutrition labels carefully. Aim for foods with less than 5% Daily Value (DV) of sodium per serving [8].
• Cook from scratch more often and reduce your intake of processed and restaurant foods to maintain control over your salt intake.

Takeaway:

Choosing the Right Salt for Blood Pressure Control

For individuals managing high blood pressure, the type of salt is secondary to the total amount of sodium consumed. The most critical strategy for managing high blood pressure is reducing overall sodium intake and sticking to the recommended amounts of 1,500-2,300 mg per day. Also, be mindful of hidden sodium in processed foods, fast food, and restaurant meals.

Low-sodium salt alternatives or potassium-enriched salts may be helpful, but always consult your doctor before making a switch, especially if you have kidney issues or other underlying health conditions, to ensure safe potassium levels.

Expert Quote

“While salt type matters to some extent, the total sodium intake is the key factor in managing high blood pressure. Even the healthiest salt should be used sparingly. For effective and safe hypertension control, focus on whole foods, read labels diligently, and discuss the use of potassium-enriched salt with your physician.”

-Dr. Sachin Singh

Frequently Asked Questions (FAQs)

Which salt is best for high blood pressure?

The low-sodium salt alternatives (often containing potassium chloride) are the best choice for individuals with high blood pressure, as they provide flavor with a significantly reduced sodium load. However, the most effective strategy is reducing overall consumption of all salts [7].

Is sendha namak (rock salt) good for high BP?

No. Sendha namak (rock salt) is nearly identical to common table salt in its sodium content and does not offer a significant health advantage for managing blood pressure. Reducing total sodium intake from all sources is far more important than the specific type of salt consumed [5].

How much salt is OK for blood pressure?

The American Heart Association (AHA) recommends limiting sodium intake to no more than 2,300 milligrams per day, with an ideal limit of 1,500 milligrams for most adults, particularly those with hypertension [8].

Does adding salt increase BP?

Yes, excessive salt consumption can increase blood pressure by causing the body to retain water, which puts additional strain on the heart and blood vessels and can lead to hypertension over time [3].

Which salt is best for low BP?

There is no specific salt recommended or required for low blood pressure (hypotension). Dietary changes for low blood pressure should be managed under a doctor’s guidance, as the cause often relates to hydration, medication, or underlying conditions, not solely salt intake.

References

[1] World Health Organization (WHO). (2023). Hypertension. https://www.who.int/news-room/fact-sheets/detail/hypertension

[2] World Health Organization (WHO). (2023). Salt reduction. https://www.who.int/news-room/fact-sheets/detail/salt-reduction

[3] Corliss, J. (2024, March 1). Dietary salt and blood pressure: A complex connection. Harvard Health Publishing. https://www.health.harvard.edu/heart-health/dietary-salt-and-blood-pressure-a-complex-connection

[4] U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). Dietary guidelines for Americans, 2020–2025 (9th ed.). https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

[5] American Heart Association (AHA). (n.d.). Sodium, salt and high blood pressure. Retrieved November 5, 2025, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/sodium-salt-and-high-blood-pressure

[6] Palsdottir, H. (2018). Sea salt vs. table salt: Which is healthier? Healthline. https://www.healthline.com/nutrition/sea-salt-vs-table-salt

[7] Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D. A., Obarzanek, E., Conlin, P. R., Miller, E. R., 3rd, Simmons, C. E., Karanja, N., & Lin, P. H. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New England Journal of Medicine, 344(1), 3-10. https://doi.org/10.1056/NEJM200101043440101

[8] American Heart Association (AHA). (n.d.). Shaking the salt habit to lower high blood pressure. Retrieved November 5, 2025, from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure