Spotlight On: Salt

Should I choose kosher, sea or table salt?

If your doctor recommends a low-sodium diet, you might think you can avoid the sodium content in table salt by switching to sea or kosher salts. But UVA registered dietitian Kelli Hughes tells us that it’s not what kind of salt you use, but how it is used that matters.

What is the difference between table, sea and kosher salts?

They all have the same nutritional value. The main difference is in taste and texture. Sea and kosher salts are coarser and tend to have a more subtle flavor. Many people claim to use less because the flavor is better. Table salt is a much finer texture and most have iodine added, which is necessary for normal thyroid function. Table salt typically comes from rock salt and so also may have other minerals in it, which give it a slightly different taste.

Is one type of salt better for you than the others?

No. Salt is salt. All sources of sodium have the same impact on the body. No matter what type, the total amount should be regulated.

What is the recommended daily intake of sodium?

For people with kidney, liver or heart failure, 2000 mg/day is the recommendation. The recommendation for most healthy adults is 2300 mg/day.

How can I reduce sodium in my diet?

Limit pre-packaged, pre-processed foods! Avoid canned veggies and soups. Stay away from fast food. Eat fresh foods as much as possible, and don't use the salt shaker. Look for the words like “salt, sodium and MSG” on ingredient lists. Look for “No salt added” and Low-Sodium labels.

How does a high-sodium diet impact my risk for heart disease?

Research has shown that reducing sodium intake has a direct impact on lower blood pressure, which dramatically decreases risk for heart disease. Recent studies have led scientists to conclude that increased sodium intake is associated with increased risk of cardiovascular events.