You’ve Been Lied To! How Salt Can Improve Your Blood Pressure

The Salt Myth We’ve All Heard

If you've been told that salt is the enemy of your heart, you're not alone. For decades, low-sodium diets have been prescribed like gospel to anyone with high blood pressure. The assumption? Salt raises blood pressure. End of story.

But here’s the truth: not all salt is created equal—and the kind of salt you consume may actually help your blood pressure, not harm it.

At Harmony Health Clinic in Naples, FL, we see many patients confused about whether salt is something they need to fear—or simply need to upgrade.

Let’s unpack why mineral-rich salt can be a surprising ally in your cardiovascular health.

Not All Salt Is the Same

Most people are familiar with white, iodized table salt—the kind found in nearly every salt shaker in America. It’s highly refined and often stripped of nearly everything but sodium chloride. While it's fortified with iodine (which plays a role in thyroid health), it lacks the broader mineral profile that helps

regulate blood pressure.

The types of salt we recommend instead include:

🧂 Celtic Sea Salt, Redmond Real Salt, and Baja Gold Sea Salt

These are high-quality, minimally processed mineral salts that:

• Come from clean, natural sources

• Are free of chemical additives and anti-caking agents

• Contain over 60–90 trace minerals, including:

  • Magnesium – relaxes blood vessels

  • Potassium – helps excrete excess sodium

  • Calcium – supports vessel tone and balance

  • Zinc, iron, copper, manganese, boron – support enzyme function, red blood cell formation, vascular health, and mineral synergy

These aren’t just "extra" minerals. They’re co-factors in the very processes that keep your blood pressure in check.

Why Potassium and Magnesium Are the Real MVPs

You’ve probably heard that sodium affects blood pressure. But just as important—if not more—are potassium and magnesium:

Potassium: Nature’s Sodium Filter

Potassium helps your kidneys remove excess sodium from the bloodstream. When potassium is low (common in processed food diets), sodium builds up and increases blood volume and pressure. But when potassium is adequate, it restores balance and relieves stress on the heart.

Magnesium: Vascular Relaxer

Magnesium acts like a natural calcium channel blocker. It helps the smooth muscle of your blood vessels relax, improving circulation and lowering resistance. It also works in tandem with calcium and potassium to maintain normal rhythm and vascular tone.

Together, these minerals create a mineral equilibrium that supports heart health from multiple angles.

So What Happens When You Eat Only Refined Salt?

Refined table salt gives you sodium chloride—and little else. Without the other minerals to balance it, this kind of salt can lead to:

• Fluid retention

• Arterial stiffness

• Kidney strain

• Elevated blood pressure over time

It’s not salt that’s the problem—it’s isolated sodium.

A Smarter Salt Strategy

Instead of cutting salt entirely, focus on the quality and context of your salt intake. At Harmony Health Clinic, we recommend:

• Replacing refined salt with Celtic Sea Salt, Redmond Real Salt, or Baja Gold Sea Salt

• Eating more potassium-rich foods like avocado, leafy greens, and sweet potatoes

• Ensuring adequate magnesium intake through nuts, seeds, and mineral-rich water. Quality Magnesium supplementation is also a fantastic option. Check out our online shop to see our favorite effective third-party tested brands.

• Staying hydrated and eating whole, unprocessed foods that support mineral balance

  
  

Final Thoughts: It's About Balance, Not Elimination

Your blood pressure isn’t just about salt—it’s about which minerals are working together to regulate your blood volume, vessel tone, and kidney function.

The good news? You don’t have to live on bland food or fear salt. You just need to make smarter choices.

Start by changing the type of salt you use, and make sure your diet includes the minerals that matter.

Ready to Take a Smarter Approach to Your Heart Health?

At Harmony Health Clinic in Naples, FL, we take a personalized, functional medicine approach to cardiovascular wellness. Our team can evaluate your mineral levels, review your current lifestyle, and help you make informed, practical changes—including the right salt.

Book a consultation today and discover how better choices—not restrictions—can transform your health.

👉 Explore Functional Medicine Services

📞 Call us at (239) 596-4801 or book online

Disclaimer:This article is for informational purposes only and does not constitute medical advice. Always consult with a licensed healthcare professional.

References

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2. Neal, B., Wu, Y., Feng, X., et al. (2021). Effect of Salt Substitution on Cardiovascular Events and Death. New England Journal of Medicine, 385, 1067–1077. https://www.nejm.org/doi/full/10.1056/NEJMoa2105675

3. Verma, H., Garg, A., & Singh, Y. (2023). The effect of magnesium supplementation on blood pressure: a meta-analysis. Hypertension, 80(2), 348–358. https://www.ahajournals.org/doi/full/10.1161/HYPERTENSIONAHA.123.21343

4. Whelton, P. K., Appel, L. J., Sacco, R. L., et al. (2012). Sodium, blood pressure, and cardiovascular disease: further evidence supporting the American Heart Association sodium reduction recommendations. Circulation, 126(24), 2880–2889. https://pubmed.ncbi.nlm.nih.gov/22318649/

5. Zhang, X., Li, Y., Del Gobbo, L. C., et al. (2016). Effects of Potassium Supplementation on Blood Pressure in 32 Randomized Controlled Trials. Journal of the American Heart Association, 5(10), e004210. https://pubmed.ncbi.nlm.nih.gov/27402922/

6. Houston, M. (2011). The role of magnesium in hypertension and cardiovascular disease. The Journal of Clinical Hypertension, 13(11), 843–847. https://pubmed.ncbi.nlm.nih.gov/21747015/