Salt Myths—Busted! (Backed by Recent Studies)

Salt has been demonized for decades, blamed for everything from high blood pressure to heart disease. But what if we told you that much of what you’ve heard about salt is just plain wrong? Science is catching up, and it turns out salt is not the villain—sugar might be the real culprit.

Let’s break down the top 6 health myths about salt and set the record straight.

Myth #1: Salt Causes High Blood Pressure, Hypertension

One of the biggest health myths is that salt directly causes high blood pressure. The truth? The real issue is often an imbalance of minerals like potassium and magnesium, along with excessive sugar intake. In fact, studies show that a low-sodium diet can sometimes raise stress hormones and negatively impact overall health.

BACKED BY STUDY: [1] The Intersalt, an international study found no link between higher salt intake and high blood pressure that was done to 10,000 people across 48 population groups. Similarly, the Framingham Offspring study showed that consuming less than 2.5 grams of sodium daily was linked to a higher risk of hypertension. A 2020 review further found that restricting sodium often causes more harm than good. The takeaway? Balance is key—use a healthy amount of salt rather than cutting it out completely.

Similarly, [2] the Framingham Offspring study showed that consuming less than 2.5 grams of sodium daily was linked to a higher risk of hypertension. A 2020 review further found that restricting sodium often causes more harm than good.

Myth #2: The Less Salt, The Better

While the U.S. government and big pharma push a daily sodium limit of 2,500mg on adult.
Research challenges the sodium myth. Dr. Andrew Huberman, an American neuroscientist and professor at the Stanford University School of Medicine, emphasizes that salt is essential for mental and physical performance. While Dr. James DiNicolantonio, cardiovascular research scientist and Doctor of Pharmacy and the author of The Salt Fix, Dr. James DiNicolantonio, suggests that an intake between 4,000–6,000mg of salt per day can actually be beneficial for optimal hydration, energy, and cardiovascular function. 

Myth #3: Salt Causes Water Retention

Ever heard that too much salt makes you bloated? In reality, it is an excessive carbohydrate and sugar intake can contribute to water retention, as high insulin levels caused by these foods can lead to increased sodium and water retention by the kidneys. 

Here's a more detailed explanation:

i. Carbohydrates and Sugar's Role: When you consume a lot of carbohydrates, especially refined ones like white bread and pasta, or sugary foods, your body breaks them down into sugar, which causes a rapid spike in blood sugar levels. 

ii. In response to this sugar spike, your body releases insulin to help regulate blood sugar. 

iii. Kidney Function and Water Retention: High levels of insulin can signal your kidneys [3] to retain more sodium and water.

Myth #4: Salt Is Bad for Your Bones

Some argue that salt leaches calcium from bones, leading to osteoporosis. However, [4] research indicates that low-salt diets may actually weaken bones, while proper salt intake helps with calcium absorption and bone strength. It also states that sugar can weaken bones by causing inflammation, reducing calcium absorption, and increasing the loss of important minerals like calcium and magnesium from the body.

Myth #5: High-Sodium Diets Lead to Heart Disease

It’s a common myth that eating more salt on a regular basis puts you in greater danger of sudden heart attacks. Once again, this is not supported by science and there’s no data directly proving sodium as the cause in most cases.

The truth about sodium and heart health

Contrary to some of the biased reporting as part of the sodium myth, we have a study that finds that people eating less than recommended sodium had a 19% higher risk of dangerous heart-related events.

[5] This study took a look at 28,000 patients of heart disease that were deemed high-risk. Researchers found that consuming between 4 and 6 grams of sodium actually presented as the lowest-risk scenario!

So not only was a higher-than-recommended sodium intake not as bad for high-risk heart disease patients, but restricting sodium was found to be detrimental.

And there’s not just one study claiming that. Another review looked at whether eating less sodium was actually helpful in any meaningful way towards reducing the risk of heart disease. 

[6] This review found no significant proof that higher sodium was the direct cause of heart failure in all the patients who were observed.

This basically means that for the general population, there is no significant risk of either immediately developing or worsening any existing heart health issues via sodium. 

That’s not to say you can consume all the sodium you want and keep a healthy heart. Nothing is beneficial in excess (except good ramen vibes!). However, based on the findings, it’s clear that eating a little bit extra salt should not set off heart health alarm bells. 

Myth #6: Sugar is Less Harmful Than Salt

If there’s one thing to take away from this list, it’s this: sugar, not salt, is the true dietary villain. While salt is an essential mineral required for various bodily functions, sugar plays a primary role in metabolic disorders, insulin resistance, and inflammation—all key drivers of chronic disease.

[7] Recent research has increasingly highlighted the detrimental effects of excessive sugar consumption on cardiovascular health, suggesting that sugar may be even more harmful than salt in this regard. A study published in Open Heart indicates that added sugars, particularly fructose, can elevate blood pressure, increase heart rate, and contribute to inflammation and insulin resistance, all of which are risk factors for cardiovascular disease. (PMC)

Furthermore, a [8] study published in JAMA Internal Medicine found that individuals consuming 17% to 21% of their daily calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those consuming only 8% of their calories from added sugar. (Harvard Health)

CORE INSIGHT:

We all know salt adds flavor to our food, but beyond that, it’s time to recognize sodium as an essential mineral, standing proudly its place on the podium of electrolytes, alongside potassium, magnesium and calcium.

Think about it: when you’re rushed to the hospital in an emergency, do they give you sugar or glucose water? No—they give you saline, a mix of water and salt. That’s because your body needs salt to stay balanced and hydrated. Salt helps your muscles work, your nerves send signals, and your cells stay healthy. But sugar, when you have too much of it, doesn’t help your body. Instead, it causes harm like inflammation and health problems.

To wrap it up, neither sugar nor salt is inherently bad for your health—as long as they’re consumed in moderation. Sugar, however, poses a greater risk to your health if consumed excessively. Recent studies recommend an intake of 3,000mg to 6,000mg of sodium per day, as sodium is vital for hydration and maintaining your body’s balance. On the other hand, excess sugar provides no such benefits and can lead to long-term harm.

The key takeaway? Moderation is everything. Keep both in check to support your overall well-being.