Is there a better type of salt for your health? Find out

For centuries, salt has been used to preserve and enhance the flavor of food. But despite being part of human history, this ingredient is seen as a health villain, especially if consumed in excess. In view of this, the search for a "healthier" type of salt has become a concern.

Light salt, pink Himalayan salt, sea salt... Which one is best? The truth is that any type of salt, when consumed above the recommended amount, can bring health risks.

Consuming too much salt can lead to hypertension. Consequently, high blood pressure can increase the risk of cardiovascular events, such as heart attacks, strokes and heart failure.

Although the main causes of cardiovascular disease are not related to excessive salt consumption, there has to be a limit.

This limit has already been established by the WHO (World Health Organization): a maximum of 5 grams of salt per day. However, Brazil, for example, is far above this limit.

Unrefined salt is the best option, but the amount is what really matters

You can find different types of salt in the supermarket: ordinary (or refined) salt, light salt, sea salt and Himalayan pink salt are just some of them. But what is the difference between these options?

• Refined salt: is obtained by evaporating sea water, but undergoes bleaching and refining processes;
• Light salt: has less sodium in its composition, being made up of 50% sodium chloride and 50% potassium chloride;
• Sea salt: results from the evaporation of the sea and does not go through the refining process, which makes it purer and less salty in taste than refined salt;
• Himalayan salt: comes from the Himalayan salt flats in Asia and is composed, in addition to sodium, of bicarbonate, calcium, magnesium, potassium, bromide, sulphate and strontium;
• Ur-Steinsalz (stone salt)(sal de pedra): naturally pure, unrefined, which may contain a variety of minerals. However, the exact mineral composition can vary depending on the location and extraction process.

Because light salt has less sodium and more potassium, it may be the most beneficial option for your diet. As well as having less sodium, which increases blood pressure, there is more potassium, which helps to reduce it.

Unrefined salt, such as unrefined sea salt, Himalayan salt and Ur-Steinsalz, is generally considered to be healthier than refined table salt. This is because the process of refining ordinary table salt involves removing natural minerals and adding chemicals such as anti-caking agents.

However, even though it's a healthier option, you have to be careful with the amount you eat. There are two potential problems with light salt or with herbs: people use larger quantities in search of the same palatability and thus eat as much sodium as is contained in other types of salt; and the higher cost, which may mean that it is not used by the general population.

My suggestions: 

Rock Salt 100 g Glass

Stone Salt

Organic Herbal Salt with 15% Herbs ( my favorite at the moment)

Herbal Salt Classic

I have patients with thyroid problems who need salt with iodine (iodized sea salt), so this is the best option for them. That's why I say respect individuality.

How do I know if I'm consuming too much salt?

After all, how do I know if I'm consuming more salt than is recommended? In a family of 5 adults who eat regularly at home, you shouldn't consume more than 1 kg of salt per month.

Another interesting tip is to understand the proportion: 5 grams of salt are equivalent to 5 teaspoons. Paying attention to this when preparing your meals can be an interesting way to watch out for over-consumption of salt.

Watch out for ultra-processed foods