Too much sodium in your diet can raise your blood pressure whether you consume this mineral in table salt, sea salt or other compounds that contain sodium. Sea salt is simply a less refined form of salt that comes from the ocean rather than from an underground mine. While sea salt may offer a slightly higher mineral content, the cardiovascular effects of its sodium content are the same as table salt, according to MayoClinic.com.
Sodium Content
Sea salt is produced by evaporating water from the ocean. The mineral deposits left behind include sodium and chloride, the ingredients in processed table salt, along with other trace minerals found in seawater. By weight, sea salt and table salt contain approximately the same amount of sodium, according to MayoClinic.com. Just 1 tsp. of salt contains 2,300 mg of sodium, the American Heart Association notes.
Health Risks
According to the AHA, consume no more than 1,500 mg of sodium, about 2/3 tsp. of table salt or sea salt, each day if you have high blood pressure, or hypertension. Adults over the age of 35, especially African Americans, may have an increased risk of hypertension, the AHA notes. Chronic high blood pressure increases the workload on your heart and may put you at risk for a heart attack or stroke. Although your body only needs a small amount of sodium for healthy physical function, around 200 mg per day, according to MayoClinic.com and most Americans get far more than the recommended limit of 1,500 to 2,300 mg per day.
Reducing Salt
If you enjoy the flavor and coarser texture of sea salt, use a light sprinkling on an occasional basis to season foods. Use sea salt only on foods that have no added sodium to avoid doubling the food's salt content. At the same time, you can cut back on sodium in other areas of your diet by limiting your use of processed foods, avoiding salty snacks and rinsing canned beans or vegetables before serving. The AHA notes that up to 75 percent of the salt in the typical American diet comes from commercially processed foods. When you're shopping, check nutrition facts labels for the salt content of foods. Products labeled "low-sodium" should have no more than 140 mg of sodium per serving. Foods labeled "very low-sodium" should have no more than 35 mg per serving, and foods labeled "sodium-free" should have no more than 5 mg, according to the AHA.
Alternatives
As a heart-healthy substitute for sea salt, try using lemon juice, lime juice, white wine or vinegar as marinades or as a base for simple salad dressings. Black pepper, chili powder, sage, curry, turmeric, ginger or garlic add flavor to meats, soups or casseroles. Experiment with fresh herbs like basil, rosemary or oregano to season stews or salads without adding salt. Preparing low-sodium or no-sodium meals at home and taking homemade lunches to work or school can reduce your overall salt intake. According to the Harvard School of Public Health, a meal from a restaurant or fast-food chain may contain 5,000 to 6,000 mg of sodium per serving. As you reduce the amount of salt in your meals or snacks, your taste buds will adjust and you may enjoy the natural flavors of foods even more.
