Harvard Commentaries 35320 Harvard Commentaries Food for Thought   Dissolving the Mysteries of Salt August 28, 2012   By Rebecca Lynch, M.S., R.D., L.D.N. Brigham and Women's Hospital Types of Salt Reading Labels Salt Substitutes Salt-Free Alternatives Salt is a mineral that contains sodium. The body needs a small amount of sodium to work properly. But too much sodium can lead to high blood pressure, which is bad for the heart, brain and kidneys. Americans, on average, eat 4,000 to 5,000 milligrams daily. Most health organizations recommend consuming less than 2,400 milligrams daily. Types of Salt Salt enhances the flavor of food. The variety of salt products you can buy goes well beyond traditional table salt. Here are some of the different types of salt and their properties. Type of salt Milligrams (mg) of sodium in 1 tsp Ingredients Shape/texture Table 2,325 mg Refined salt, no minerals Small cubic crystals Sea 1,872 mg Less refined, contains minerals Large crystals, coarse texture Salt Sense 1,560 mg Refined salt, no minerals Large, light, flake-shaped crystals Seasoned 1,520 mg Salt mixed with seasoning Table salt/seasoning texture Kosher 1,120 mg Refined salt, no minerals Flat, platelet shape crystals Salt substitute 0 mg Potassium chloride salts Similar to table salt The important difference between the various types of salt is their sodium content. When measured out by the teaspoon, large, coarse salts have less sodium than table salt; however, when measured out by weight, all salts containing sodium have the same sodium content. Back to top Reading Labels Pay attention to the serving size and the sodium content per serving on food labels. Sodium content is provided in milligrams (mg). Choose foods that have less than 400 mg per serving. Choose snacks that have less than 140 mg per serving. Prepared frozen meals should have less than 700 mg per serving. Products marked as "low sodium" must contain less than 140 mg per serving. Other products may claim to have 25-50% less sodium than usual. Some "reduced sodium" foods may still contain unhealthy amounts of sodium. Watch out for these high sodium seasonings: Soy sauce Ketchup Worcestershire sauce Garlic salt Onion salt Celery salt Tabasco sauce Oyster sauce Fish sauce Monosodium glutamate (MSG) Bouillon Back to top Salt Substitutes For some people, salt substitutes or "low sodium" foods may contain potassium salts that can cause serious health problems like irregular heart beats. Ask your doctor or your dietitian if you need to limit your potassium intake. Back to top Salt-Free Alternatives Try flavoring meat, fish and poultry with herbs and spices like oregano, basil, rosemary, thyme, curry or dill. For vegetables, try fresh squeezed lemon juice, basil, oregano or rosemary. Fruit tastes great with a little ginger or cinnamon spice. Look for blends of spices without the salt to add flavor to any dish. The keys to following a low-sodium, heart-healthy diet include: Choosing fresh fruits and vegetables Avoiding prepackaged meals Limiting salty snacks Avoiding high sodium luncheon meats Using fresh herbs and spices for flavoring Looking for low sodium alternatives of your favorite foods Avoiding sauces and gravies when eating out Asking for food to be prepared without salt And, finally: Get rid of the salt shaker! Back to top Rebecca Lynch, M.S., R.D., L.D.N., is a clinical dietician at Brigham and Women's Hospital More Food for Thought Articles     Printer-friendly format         Send this page to a friend  •  A Parent's Life  •  Woman to Woman  •  Focus on Fitness  •  Medical Myths  •  Healthy Heart  •  Highlight on Drugs  •  Food for Thought  •  What Your Doctor Is Saying  •  What Your Doctor Is Reading  •  Minding Your Mind  •  Man to Man