It’s high time to STOP fearing salt

I want you to pay close attention to today’s topic: salt.

For years, you’ve been bombarded with warnings about consuming too much of it. And chances are, your doctor has told you to avoid that salt shaker at all costs.

But guess what?

We are NOT the ones who need to worry!

Let me explain…

Salt isn’t the enemy—processed foods are

I cook most of my meals at home. And when I dine out, I go to places that actually care about food quality.

If that sounds like you, then I’m right to say that the anti-salt hysteria doesn’t apply to us. Because table salt isn’t the real problem!

Think about it: If you cook, how much salt are you really adding? A pinch here, a dash there—it’s nothing compared to what’s hiding in ultra-processed foods.

Even the U.S. Food and Drug Administration (FDA) admits that 70 percent of dietary sodium (salt) comes from packaged and prepared foods.

That means the real enemy ISN’T the salt shaker on your table—it’s the salt hiding in fast food, frozen meals, and processed snacks.

Of course, the government claims they plan to collaborate with the food industry to make reasonable reductions in sodium levels.

What a joke! Since when does Big Food have our best interests at heart? These are the same companies stuffing their foods with sugar, chemicals, and preservatives.

But instead of addressing that issue, the medical establishment continues to demonize salt, a natural and essential mineral that has been used since the dawn of time.

Not enough salt is a bigger threat

The U.S. dietary guidelines recommend just one teaspoon of salt per day. But that’s not nearly enough to support essential bodily functions.

Plus, I have patients who refuse to add even a sprinkle of salt to their home-cooked meals. And that’s scary. (I correct them immediately.)

See, lowering salt intake can be beneficial for some of you, especially if you have high blood pressure or heart disease. But eliminating it completely? That’s dangerous.

Meanwhile, recent research is making headlines in all the wrong ways. A subset of the Salt Substitute and Stroke Study claims that replacing regular salt with a blend containing 25 percent potassium reduces stroke and death risk by 14 and 12 percent, respectively.

That sounds good, right? Well, here’s the kicker: Too much potassium can stop your heart from beating. Seriously.

Look, I’m all for smart salt consumption. Cutting back on excessive sodium will always make sense.

But shouldn’t the message be to steer clear of processed foods that contain sky-high levels of sodium? Why do we only see extreme “all-or-nothing” recommendations?

Bottom line?

Be mindful about your food choices. By adopting a healthy, balanced diet full of fresh, whole foods, you’ll naturally reduce your salt intake without depriving your body of an essential nutrient. (And no, you won’t have to ditch the salt shaker.)

Remember, the real enemy isn’t the salt you add to your homemade meals—it’s the hidden sodium in ultra-processed junk.

Until next time,

Dr. Fred

Source:

“Is This the Tipping Point to Slash Salt in Our Diet.” Medscape, 02/19/2025. (medscape.com/viewarticle/this-tipping-point-slash-salt-our-diet-2025a100049w)