Although our bodies do need sodium to function properly, in nature, true sources of salt are rare. Sodium plays an essential role in muscle function, nerve signaling, and fluid balance. However, our primary instinct is not to seek out salt directly. Instead, we crave whole foods that naturally contain small amounts of sodium, such as leafy greens, beans, and other vegetables. In ancestral environments, humans obtained enough sodium through unprocessed plant foods and occasional exposure to mineral-rich water or soil. The modern food environment, filled with processed and salted products, hijacks that delicate balance. As a result, we now consume far more sodium than the body needs, often without realizing it.
Many people have switched from white table salt to trendy alternatives. Some of these include pink Himalayan salt, sea salt, or Celtic salt. They believe these are healthier options. These salts may come in prettier colors. They boast trace minerals. However, when it comes to your health, added salt is added salt. It can be harmful no matter what form it takes.
Experts like Dr. Joel Fuhrman, Dr. Michael Greger, and Dr. Alan Goldhamer all agree: added salt, whether white, pink, gray, or black, is not a health food. It is a chemical seasoning that your body does not require and cannot store without consequences.
While our bodies do need sodium to function, we get enough naturally from whole foods like greens, beans, and seeds. Adding salt to food overrides the body’s natural taste cues. It encourages overeating and raises blood pressure. This increases the risk of stroke, heart disease, kidney disease, and even stomach cancer.
Cancer
Salt consumption has been linked to an increased risk of several types of cancer, particularly stomach cancer. High salt intake can damage the lining of the stomach. This damage makes it more vulnerable to Helicobacter pylori infection, a known risk factor for gastric cancer. Salt also promotes inflammation and oxidative stress, creating an environment where cancer cells are more likely to thrive. Dr. Michael Greger highlights studies showing that populations with high sodium intake have significantly higher rates of stomach cancer. This is true even when accounting for other factors. Excess sodium can come from various sources. It may come from table salt, sea salt, or salt hidden in processed foods. This excess can silently contribute to long-term cellular damage. Reducing or eliminating added salt is not just about managing blood pressure, it may be a powerful step toward cancer prevention.
Pink and other so-called “healthy” salts may contain tiny amounts of minerals like magnesium or iron. However, they still contain the same amount of sodium chloride, over 98% in most cases. That sodium content still affects your arteries, your blood pressure, and your long-term health. In fact, some studies suggest that the trace minerals in pink salt are too minuscule to have any nutritional benefit. They don’t outweigh the damage caused by the sodium itself.
High Blood Pressure
Salt is one of the most significant dietary factors contributing to high blood pressure, also known as hypertension. When you consume too much salt, your body retains water to balance the sodium in your bloodstream. This extra fluid increases the volume of blood. It raises pressure on artery walls. The heart then has to work harder. Over time, this strain can lead to heart disease, stroke, kidney damage, and other serious conditions. Dr. Joel Fuhrman and Dr. Alan Goldhamer emphasize that even moderate amounts of added salt can be harmful. This is especially true for those already struggling with elevated blood pressure. Many people see their blood pressure normalize by eliminating added salt. They also eat a diet rich in whole, unprocessed plant foods. This often occurs without the need for medication.
How Much Sodium Do You Really Need? What Is the Maximum Per Day?
Dr. Joel Fuhrman recommends a maximum sodium intake of 400 milligrams per day, all coming naturally from whole plant foods, not from added salt. He emphasizes that the body’s sodium needs are minimal and easily met through vegetables, beans, nuts, and seeds. Dr. Fuhrman strongly opposes the use of any added salt, including pink Himalayan or sea salt. He states that excess sodium contributes to high blood pressure. It also causes kidney stress, fluid retention, and increased risk of stroke and heart disease. In his Nutritarian approach, flavor comes from herbs, spices, and citrus. Other natural seasonings enhance health rather than harm it.
Over time, the more salt you eat, the more you crave it. Your taste buds become desensitized, and natural foods like fruit and vegetables start to taste bland.
By removing added salt from your diet, your palate begins to reset. Within a few weeks, you start to truly enjoy the taste of food in its natural, nourishing state.
If your goal is to prevent disease, protect your arteries, and truly thrive, the evidence is clear. Skip the shaker altogether, even if it’s pink.
Use herbs, lemon juice, vinegar, garlic, or no-salt spice blends to flavor your food. Let your body and your taste buds thank you.
Check out this recipe for a salt-free dish that still packs flavor!
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Disclaimer: The views and opinions expressed by the broadcast guest(s) during this broadcast are solely their own and do not necessarily reflect the views or opinions of the host. It’s important to consult with a qualified healthcare professional before making any changes to your diet or lifestyle based on information provided in this broadcast. The contents of this video/website are for informational purposes only. Information provided is not intended to be a substitute for professional medical advice or treatment. Always consult your health care provider if you have any health related concerns or questions.
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