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By Elizabeth Meyer, RD, LRD
Salt. I love salt. I salt almost everything I eat – usually without even trying it first. What a rebel. I salt my pizza. I like extra salt on my nachos too. You name it, I’m probably salting it. I never got on board with salt on watermelon, but if it’s a watermelon margarita then I’ll take salt. Am I getting too much? Yep. I’m getting too much without even adding the extra stuff. Oops. Do I care? Sort of… depends on the day. Or who’s watching me eat (I see you judging). I mean I know I should care, I’ve tried justifying it in a number of different ways. And obviously, I know better. And I know I can live without it, I gave up salting my food for Lent one year and lived to tell about it!! Granted I was still eating high sodium foods.
I have low blood pressure, so its fine!! (This is my favorite one.) Well, currently I have low blood pressure. That doesn’t mean I will forever.
The insane amount of salt options make it harder to resist and just plain confusing. Is one better than the next? Cyprus black lava salt, truffle salt, Kona deep water sea salt, Fleur de sel – these sound so fun!! Some seem to be marketed to make us believe it’s a better choice. So how do we know?
Here’s the short answer: When it comes to sodium content salt is salt is salt. Pink Himalayan salt might make you feel fancy, or like you’re making a better choice, but it’s the same sodium content as regular old table salt. And likely more expensive. You might think it tastes different – and it might – but as far as sodium, you aren’t doing your body a favor by using this instead of the old-fashioned table salt. By all means, use this if you want to! But don’t use it because you think it’s a healthier choice. Use it so your dinner guests think you’re well-traveled and fancy.
The breakdown on salt – we shouldn’t be eating more than 1 teaspoon/day. That’s 2300 mg if you’re a label reader. Track your sodium intake if you want to see how you’re doing, I can almost guarantee you are way over that amount. Even if you don’t salt your food at the table. The major source is processed foods. Even those foods we deem as “healthy” can be packed with sodium. It makes food taste good and it’s a cheap preservative.
We do need some salt in our diet, we’re just really good at getting too much. The main culprits? Pizza, sandwiches, canned food, going out to eat. I’m not saying you can’t go out to eat, or throw in a frozen pizza at home, but read those labels. You may be astonished to see your sodium intake. Try to do fresh fruits and veggies when you can; maybe even try to cook from scratch more, then you’re in control of how much salt you’re adding. Focus on other flavors you enjoy! Make it spicy, plant an herb garden and use that to flavor your foods. Get creative!!
And if using Cyprus black lava salt makes you feel you’re living your best life then use it!! But just don’t over do it. 😊
Elizabeth is a registered dietitian and wellness education specialist at Blue Cross Blue Shield of North Dakota. She blogs for OYT once a month.