If you've been diagnosed with high blood pressure or hypertension, you've likely been advised by your doctor to cut back on sodium intake. Salt is one of the main sources of sodium in our diets, so limiting salty foods is often recommended for those looking to lower their blood pressure numbers.

However, not all salts are created equal. You may have heard about fancy gourmet salts like pink Himalayan salt and wondered if swapping your regular table salt for these trendier varieties could be better for controlling hypertension. Let's take a look at the facts about pink salt and high blood pressure.

What is Pink Salt?

Pink Himalayan salt is a type of rock salt that is mined from ancient salt deposits located in the Himalayan mountain ranges of Pakistan. It gets its pinkish/reddish color from mineral impurities like iron oxide.

Unlike typical table salt which is highly refined, pink Himalayan salt is minimally processed and contains trace amounts of other minerals like potassium, calcium, and magnesium. This gives it a more complex flavor than plain sodium chloride.

While pink salt's coarser texture and supposed nutrient content give it an aura of being healthier than table salt, the reality is that it is still very high in sodium content by weight - usually over 95% sodium chloride. So using pink salt instead of table salt likely won't make a significant difference for reducing sodium intake for high blood pressure.

The Sodium Connection

The main reason high sodium intake is linked to high blood pressure is because sodium causes the body to hold onto more water. This increases the volume of blood and puts more pressure on artery walls.

For healthy individuals, the kidneys are able to excrete excess dietary sodium quite efficiently. However, in those with hypertension, the kidneys struggle to properly regulate sodium levels. This leads to a buildup of sodium and excess fluid retention, elevating blood pressure.

Current dietary guidelines recommend limiting sodium to less than 2,300 mg per day, with an ideal limit of no more than 1,500 mg per day for those with hypertension. One teaspoon of salt contains around 2,300 mg of sodium, so it's easy to overconsume if you don't closely monitor your intake.

While switching to pink salt won't significantly reduce your sodium levels, using any type of salt more judiciously and cutting back on processed/restaurant foods high in hidden salt can help manage hypertension.

The Potassium Factor

Some advocates claim that pink salt is better for blood pressure because it contains more potassium than table salt. Potassium is an important mineral that helps counter the effects of sodium by prompting cells to release sodium through urination.

However, the potassium levels in pink salt are extremely miniscule compared to the amount of sodium it contains. You'd have to consume a massive quantity to get any meaningful potassium benefit.

It's better to focus on eating potassium-rich foods like bananas, spinach, yogurt, and beans, rather than relying on negligible amounts from salt. Getting enough potassium supports healthy kidney function for removing excess sodium and fluid from the body.

The Bath Salt Myth

You may have also heard claims about a connection between pink Himalayan salt and an illegal street drug referred to as Bath Salt. This is complete misinformation that has been widely debunked.

The drug falsely called Bath Salt refers to synthetic cathinone derivatives that have similar effects to stimulants and have caused many hospitalizations from overdoses and adverse reactions. These have absolutely no relation whatsoever to edible pink salt intended for culinary use.

The Bottom Line

While exotic pink salts may add a unique taste to foods, there is no strong evidence that they are significantly healthier or better for managing high blood pressure compared to regular salt. Limiting overall sodium intake from salt, processed/restaurant foods while increasing potassium-rich whole foods is what truly matters for hypertension.

Moderation is key - use any type of salt sparingly if you have high blood pressure and focus on eating fresh, whole foods as part of an overall heart-healthy diet and lifestyle.