While Celtic sea salt has gained popularity as a healthier alternative to regular table salt, the evidence does not support the claim that it is less harmful to people with high blood pressure than regular salt.
Celtic sea salt is a less refined. It retains more trace minerals compared to table salt. However, these additional minerals are present in only very small amounts and do not provide meaningful health advantages. Both Celtic sea salt and table salt are primarily composed of sodium chloride, which is the key driver of the negative effects of salt on blood pressure.
No evidence found in Celtic salt
Clinical trials have not found any significant differences in the impact of Celtic sea salt versus regular salt on blood pressure regulation. A 2021 randomized controlled trial published in the Journal of the American College of Nutrition compared the effects of Celtic sea salt and regular salt on blood pressure in 40 adults with prehypertension. The study found no statistically significant differences in blood pressure changes between the two salt groups after 4 weeks of intervention.
Similarly, a 2018 review article in the Journal of Hypertension examined the existing research on various salt types, and concluded that there is no convincing evidence to suggest that alternative salts offer advantages over regular salt for blood pressure management. The review highlighted that excessive sodium intake, regardless of the salt source, can lead to elevated blood pressure levels, increasing the risk of heart disease and stroke.
What to do?
Healthcare professionals consistently recommend limiting total sodium intake, rather than focusing on the type of salt consumed, as the most effective dietary approach for managing high blood pressure. The Dietary Guidelines for Americans advise limiting sodium to less than 2,300 mg per day, with an even lower limit of 1,500 mg per day for individuals with hypertension.
While sea salt may offer a distinct flavor profile, it does not provide special health benefits for individuals with high blood pressure. The best dietary strategy remains reducing overall sodium consumption from all sources, including processed foods, to maintain healthy blood pressure levels.
Drawbacks of Celtic salt consumption
In addition to blood pressure concerns, there are other potential drawbacks to consider with Celtic sea salt. One key issue is the lack of added iodine, which is crucial for thyroid function and metabolism. To compensate for this, individuals who use Celtic sea salt should ensure they consume iodine-rich foods like seaweed.
The impact of Celtic sea salt on blood sugar levels is another area of concern. A 2019 study published in the Journal of Diabetes Research found a link between high salt intake and impaired blood sugar regulation, which can contribute to diabetes risk. For those managing blood sugar levels, it’s advisable to monitor their salt intake carefully, regardless of the salt type.
The claims that Celtic sea salt can treat or prevent high blood pressure are not supported by scientific evidence. People concerned about their blood pressure should focus on reducing total sodium intake, rather than seeking out specialized salt varieties, to effectively manage this condition.
While sea salt may offer some unique flavor and mineral profiles, it does not provide significant health advantages over regular salt, and it comes with its own set of potential drawbacks.
