Debunking Myths That Could Save Your Life: Salt, Hypertension, and Kidney Health

By David Roberts, with guests Dr. John Golday and Dave Burris

(listen to the podcast here)

Salt has a vibe. From trending influencer debates about its dangers to passionate devotees of mineral-rich, naturally harvested sea salts - the story keeps evolving. If you’ve caught wind of this summer’s viral discussions (especially the heat on Redmond Sea Salt), you know it’s no longer just about table salt vs sea salt. It’s about contamination, physiology, and what’s truly best for your health.

Does Salt Really Cause High Blood Pressure?

We kicked things off with Dr. John Golday, whose research dives deep into salt, kidneys, and how our bodies process sodium. Mainstream medicine (in the US especially) often points to salt as a driver of high blood pressure. But it turns out, it’s not a universal truth.

• About 24% of people are “salt sensitive,” meaning their blood pressure rises on a high-salt diet.

• The rest (the majority) can eat extra salt and see no spike in blood pressure - unless they already have hypertension, diabetes, or are genetically predisposed.

• For most, consuming a little extra salt can even be protective, especially for dopamine production in the kidneys. Too little salt, meanwhile, can trigger a rush of stress hormones (think high renin, aldosterone, and even adrenaline) that create their own health risks.

Tracing the Source: Table Salt vs. Sea Salt vs. Ancient Salt Beds

• Table salt: Ultra-refined (over 99% pure sodium chloride), bleached, heated up to 1,200°F, with anti-caking agents added. It’s stripped of virtually all trace minerals—including magnesium and potassium—and sometimes, a bit of aluminum sneaks in via processing.

• Sea salt: Harvested straight from ocean water (like Dave Burris’s Henlopen Sea Salt), minimally processed, and typically contains up to 15% trace minerals: magnesium, potassium, phosphorus, and dozens more that support vascular and cellular health.

• Ancient bed salts (Himalayan, Redmond, etc): Mined from fossilized salt beds, their composition and mineral trace depend on their geography. For example, Himalayan salt’s pink hue comes from naturally occurring iron.

Why Do Trace Minerals Matter?

Trace minerals like magnesium and potassium aren’t just “nice to have”—they counterbalance sodium’s effect on blood pressure and support muscle relaxation, heart health, and electrolyte balance. Research shows that most Americans are deficient in both potassium and magnesium, amplifying modern chronic disease risk.

The Summer Salt Scandal: Lead in Redmond Sea Salt

The internet erupted this year when independent lab reports suggested Redmond Real Salt samples contained lead and arsenic above some recommended safety thresholds. What’s the real risk?

• Perspective: The lead present in natural salts (including Himalayan and sea salts) is often comparable to the trace amounts found in the soil of organic fruits and veggies—sometimes even less. Trace heavy metals are a byproduct of geology, not just modern pollution.

• Risk: Chronic, cumulative exposure to heavy metals—including low levels over a lifetime—can be harmful. True, but context matters: soil, vegetables, and even air dust contain lead, too.

• Industry reality: The mineral content of a given salt brand can shift with each batch—different veins, seasons, and collection methods all play a role. Most reputable producers publish mineral analysis documents, but even these can include “less than” symbols next to hard-to-measure elements.

• Detox note: Supporting your body’s own detox systems (hello, broccoli sprouts and sulforaphane!) is one way to address lifelong, low-level exposures. As mentioned on the show: compounds that activate Nrf2—such as sulforaphane—deliver broad-spectrum detox support.

How to Choose a Better Salt

• Aim for unrefined: Sea salt or ancient lake bed salt, harvested with minimal processing, preserves those valuable trace minerals.

• Mind the source: Local makers (if you’re coastal!) are often transparent about both their process and heavy metal testing. Freshness and trace mineral content can vary seasonally, but most US-based artisanal operations test well below regulatory limits for contaminants.

• Don’t sweat trace colors: Grey, white, pink, or even black—all can reflect mineral diversity. Instead of pure white, look for a salt with a bit of character.

• Be realistic about risk: Heavy metals are everywhere. Wash your veggies, filter your water, and lean into a diet rich in natural detoxifiers. Remember that both deficiency in minerals and excess of bad actors can stress your body.
  
  

Final Thoughts: Salt Shouldn’t Be Taboo

Salt isn’t the enemy - imbalanced, ultra-processed diets are. The podcast’s main takeaway? Once you're eating a whole-foods diet, opt for a mineral-rich salt that suits your palette and values. For most healthy people, aiming for about 8g sodium chloride, 4g potassium chloride, and 600–900mg magnesium chloride daily is a protective target.

Curious about local, small-batch salts? Seek out brands on both coasts - and even inland (like West Virginia’s JQ Dickinson) using traditional extraction from ancient underground ocean beds.

In the words of salt-maker Dave Burris: "I’m about 78% sodium chloride myself at this point. After years in the salt game, I can say: invest in quality salt, and make sure your source is accountable.”

Disclaimer: This article does not constitute medical advice. Consult your practitioner for individualized guidance, especially if managing health conditions such as hypertension or kidney disease.

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