The healthiest salt is the one with the lowest sodium concentration, as it is responsible for the increase in blood pressure and swelling. Another important point to choose the best salt, is to opt for the unrefined ones, which preserves natural minerals and does not add chemical substances, as is the case of the pink salt of the Himalayas, for example.
The amount of salt that can be consumed per day is 5g distributed in all preparations for the day, which is equivalent to 5 packs of salt of 1g or a shallow spoon of coffee. As not all salt has the same amount of sodium, check the table below for the ideal salt to prepare meals:
Types of salt
| Type | Characteristics | Amount of sodium | Use |
| Refined salt, common or table salt | Poor in micronutrients, it contains chemical additives and, by law, iodine is added to combat the deficiency of this important mineral that is useful for the formation of thyroid hormones. | 400mg per 1g of salt | It is the most consumed, has a fine texture and easily mixes with the ingredients during the preparation of food or in the food after it is ready. |
| Liquid salt | It is refined salt diluted in mineral water. | 11mg per jet | Great for seasoning salads |
| Salt light |
50% less sodium |
197 mg per 1g of salt |
Ideal for seasoning after preparation. Good for hypertensive patients. |
| Coarse salt | It is healthier because it is not refined. | 400mg per 1g of salt | Ideal for barbecue meats. |
| Sea salt | It is not refined and has more minerals than common salt. It can be found thick, thin or in flakes. | 420 mg per 1g of salt | Used to cook or season salads. |
| salt flower | It contains approximately 10% more sodium than common salt, so it is not indicated for hypertensive patients. | 450mg per 1g of salt. |
Used in gourmet preparations to add crispness. It should be placed in small quantities. |
| Himalayan pink salt | Extracted from the Himalayan mountains and has a marine origin. It is considered the purest of salts. It contains many minerals, such as calcium, magnesium, potassium, copper and iron. Its use is indicated for hypertensive patients. | 230mg per 1g of salt |
Preferably after food preparation. It can also be placed in the grinder. Good for people with hypertension and kidney failure. |
Industrialized foods contain large amounts of sodium, even soft drinks, ice cream or cookies, which are sweet foods. Therefore, it is recommended to always read the label and avoid consumption of products with amounts equal to or greater than 400mg of sodium per 100g of food, especially in the case of hypertension.
How to consume less salt
Watch the video and learn how to make homemade herbal salt to reduce salt consumption in a tasty way:
Regardless of the salt used in the kitchen, it is important to use the least amount possible. So, to decrease your salt intake, try:
- Remove the salt shaker from the table; Do not put salt in the food without first trying it; Avoid consuming breads and processed foods, such as packet snacks, french fries, powdered and diced spices, ready-made and embedded sauces such as sausage, ham and nuggets; Avoid consuming canned foods such as olives, heart of palm, corn and peas; Do not use ajinomoto or monosodium glutamate, present in Worcestershire sauce, soy sauce and ready-made soups; Always use a coffee spoon to dose the salt in place of the pinches; Replace salt with natural spices, such as onions, garlic, parsley, chives, oregano, coriander, lemon and mint, for example or, at home, grow aromatic plants that replace salt.
Another strategy to replace salt in a healthy way is to use gomásio, also known as sesame salt, which is low in sodium and rich in calcium, healthy oils, fibers and B vitamins.
