Historically, salt has had a pretty bad reputation. I should clarify “historically” though. The vilification started in the 20th century when we started noticing health issues related to salt such as elevated blood pressure and water retention. However, these issues are related to refined sea salt, which became prevalent in the 20th century. Refined salt (table salt) is almost purely sodium chloride (NaCl) and void of meaningful minerals like magnesium, potassium, and calcium. Civilizations throughout our entire history until the 1900’s used natural sea salts from the earth, which had all of these minerals intact.
Let’s clarify some more. Salt CAN cause water retention, but it’s not as simple as “salt = bloating.” Sodium helps your body maintain fluid balance, so when you consume more salt, your body holds onto water to keep that balance in check.
However, this effect is temporary and often exaggerated. The real issue arises when you’re consuming a ton of refined sodium chloride (like table salt or processed foods) without balancing it with other minerals like potassium and magnesium, which help regulate fluid balance and counteract sodium’s effects .
If you’re using high-quality, mineral-rich salts like our ancestors did (Pink Himalayan, Celtic salt or Aztec salt) and pairing them with potassium-rich foods (avocados, leafy greens, bananas), you’re less likely to experience significant water retention. It’s all about that sodium-to-potassium ratio.
Similarly, minerals like potassium and magnesium buffer sodium’s effect on blood pressure.
In conclusion, saying that salt is bad for us is a widely exaggerated generalization. We need to look first into the source and quality of the salt. And then how prevalent it is in our diet, especially if we are deficient in minerals.