You’ve probably given some thought to the type of salt you use at home—particularly, whether you choose sea salt or good old-fashioned table salt. Less processed than traditional table salt, both sea salt and Himalayan salt retain more of their original mineral content, such as magnesium and potassium. But do the trace minerals and elements mean sea salt is healthy?
It turns out—maybe not.
Sea Salt vs. Table Salt
Lots of people think sea salt is better because of its minerals—but sea salt and table salt have the same basic nutritional value, according to the Mayo Clinic. Both sea salt and table salt also have a similar amount of sodium by weight.
According to a study published in the Environmental Science and Technology Journal, sea salt has more than trace minerals, too. In many cases, there’s also plastic leeched onto sea salt. Yes, plastic! The problem is, thanks to the plastic bags and other debris in waterways, most sea salt brands contain plastic microparticles.
What About the Iodine in Table Salt?
Produced in salt mines, traditional table salt is more processed than sea salt. This means it’s mostly devoid of natural minerals, which might be where a lot of table salt’s bad press comes from. It’s worth noting, however, that since the 1920s, producers have added iodine to processed salt. It’s an important mineral for keeping your thyroid happy.
Here are more surprising things you probably didn’t know about salt.
Here’s the Bottom Line
When it comes to salt intake, your best bet is moderation. No one type of salt is better for you, so you can’t go wrong by lowering your intake. For inspiration, check out our roundup of low-sodium recipes that are kind to your heart. You can also find easy ways to reduce sodium in your diet here.
Low-Sodium Recipes That Are Tasty—and Good for Your Heart
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Turkey Meat Loaf
I first made this recipe when my husband and I had to start watching our diet. Since then, I've been asked to make my turkey meat loaf many times. —Ruby Rath, New Haven, Indiana
Top-Rated Italian Pot Roast
I'm always getting recipe inspiration from newspapers and magazines. Here’s a tender roast with aromatic spices that give it a Moroccan feel. —Karen Burdell, Lafayette, Colorado
Grilled Basil Chicken and Tomatoes
Relax after work with a cold drink while this savory chicken marinates in an herby tomato blend for an hour, then toss it on the grill. It tastes just like summer. —Laura Lunardi, West Chester, Pennsylvania
Lemon-Pepper Tilapia with Mushrooms
My husband and I are trying to add more fish and healthy entrees to our diet and this one makes it easy. It comes together in less than 30 minutes, so it's perfect for hectic weeknights. —Donna McDonald, Lake Elsinore, California
Dijon-Honey Pork Chops
Lemon-pepper is our seasoning of choice for these chops. With the honey-orange Dijon sauce, there’s no need to pass the salt. —Shirley Goehring, Lodi, California
Balsamic-Seasoned Steak
With this quick recipe, you get a tender steak without a long marinade. Balsamic vinegar and steak sauce give it tang, and you can't go wrong with the melty Swiss on top. —Peggy Woodward, Shullsburg, Wisconsin
Carolina-Style Vinegar BBQ Chicken
I live in Georgia, but I appreciate the tangy, sweet taste of Carolina barbecue chicken. In fact, my sons are more likely to show up to dinner if they know I'm serving this slow cooker recipe. —Ramona Parris, Canton, Georgia
Peppered Tuna Kabobs
When we barbecue, we like to wow our guests, so dogs and burgers are out! We make tuna skewers topped with salsa—the perfect easy recipe. My five kids like to help me put them together. —Jennifer Ingersoll, Herndon, Virginia
Carne Guisada
While living away from Texas for a while, my boyfriend and I grew homesick for the spicy flavors of home. We've made this recipe a few times now, and it goes really well with homemade flour tortillas. We love it over rice, too. —Kelly Evans, Denton, Texas
Grilled Pork with Avocado Salsa
I love the zesty taste of this moist grilled tenderloin. The cumin, avocado and jalapeno give it Southwestern flair. It's an easy, elegant way to prepare pork. —Josephine Devereaux Piro, Easton, Pennsylvania.
Roasted Chicken Thighs with Peppers & Potatoes
My family loves this dish! It looks and tastes like you fussed, but it is really simple to make. It uses healthy olive oil and fresh herbs from my garden. —Pattie Prescott, Manchester, New Hampshire
Whole Wheat Veggie Pizza
A wonderful crust layered with herbed tomato sauce and toppings encourages my family of six to dig right in to this low-fat main course. —Denise Warner, Red Lodge, Montana
Golden Apricot-Glazed Turkey Breast
Basted with a simple glaze, this wonderfully moist and tender turkey bakes to a lovely golden brown. Make it the centerpiece of your holiday table; guests will be glad you did. —Greg Fontenot, The Woodlands, Texas
Cilantro Lime Shrimp
A quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Roast Pork with Apples & Onions
The sweetness of the apples and onions really complements the roast pork. With its crisp skin and melt-in-your-mouth flavor, this is my family's favorite weekend dinner. —Lily Julow, Lawrenceville, Georgia
Juicy & Delicious Mixed Spice Burgers
We like trying to make “street foods” at home, perfecting recipes for dishes like gyros and these spiced burgers, known as kofta. — Anne Henry, Toronto, Ontario
Fish and Fries
For an awesome crunch and golden color without deep frying, we coat fish with cornflake crumbs and bake it. Try it with homemade french fries for a fun spin on fish and chips. —Janice Mitchell, Aurora, Colorado
Spicy Lemon Chicken Kabobs
When I see Meyer lemons in the store, it must be spring. I like using them for these easy chicken kabobs, but regular grilled lemons still add the signature smoky tang. —Terri Crandall, Gardnerville, Nevada
Easy Marinated Flank Steak
I copied this recipe from a friend's collection 15 years ago. Now whenever we make steak on the grill, this is the recipe we usually use. It's also a tempting dish to serve when entertaining. It's earned me many compliments. —Debbie Bonczek, Tariffville, Connecticut
Vegetarian Black Bean Pasta
This was something I created as a teenager, back when I was a vegetarian. Now that my daughter doesn't eat meat, she asks for this dinner several times a week. —Ashlynn Azar, Beaverton, Oregon
Cheese Tortellini with Tomatoes and Corn
Fresh corn and basil make this dish taste like summer. I think it's a good one for bringing to picnics or gatherings, but it's great along with any side dish for a weeknight dinner! —Sally Maloney, Dallas, Georgia
Hearty Chicken Gyros
I love reinventing classic recipes to fit our taste and healthy living lifestyle. This recipe is quick to prepare and can be served with oven fries or on its own. You can add Greek olives, omit the onion, or even use cubed pork tenderloin for a new taste. —Kayla Douthitt, Elizabethtown, Kentucky
Ginger Veggie Brown Rice Pasta
Once I discovered brown rice pasta, I never looked back. Tossed with ginger, bright veggies and rotisserie chicken, it tastes like a deconstructed egg roll! —Tiffany Ihle, Bronx, New York
Mexican Pork & Pinto Beans
We've lived in Arizona for decades, so Mexican-style cooking has become the same as "Arizona-style cooking" for us. Nothing tastes better than chili-spiced pork with tortillas. —Anne Fatout, Phoenix, Arizona
Garlic Lemon Shrimp
You'll be amazed that you can make this simple, elegant pasta in mere minutes. Serve with crusty bread to soak up all of the garlic lemon sauce. —Athena Russell, Greenville, South Carolina
Caribbean Chicken Stir-Fry
Fruit cocktail in stir-fry? You might be surprised by how good this dish is. It's a promising go-to option when time's tight. —Jeanne Holt, Mendota Heights, Minnesota
Summer Steak Kabobs
These steak kabobs not only satisfy my love of outdoor cooking, they feature a mouthwatering marinade, too. It's terrific with chicken and pork, but I prefer it with beef because it tenderizes remarkably well. —Christi Ross, Guthrie, Texas
Grilled Lemon-Rosemary Chicken
Broiled or grilled, this simple chicken recipe has been a favorite for years. Try it with your favorite herbs. —Rebecca Sodergren, Centerville, Ohio
Chipotle Shredded Beef
This beef is delicious whether you serve it all rolled up in a tortilla, with corn salsa in a burrito, in a bun or over rice or mashed potatoes. So many options! —Darcy Williams, Omaha, Nebraska
Spinach and Mushroom Smothered Chicken
Chicken breasts stay nice and moist tucked under a blanket of melted cheese. It's extra special to serve but is not tricky to make. —Katrina Wagner, Grain Valley, Missouri
Ricotta-Stuffed Portobello Mushrooms
These mushrooms are rich and creamy and bright at the same time because of the fresh herbs and tomato. I especially like them served with grilled asparagus. —Tre Balchowsky, Sausalito, California
Chicken Veggie Packets
People think I went to a lot of trouble when I serve these packets. Individual aluminum foil pouches hold the juices in during baking to keep the herbed chicken moist and tender. It saves time and makes cleanup a breeze. —Edna Shaffer, Beulah, Michigan
Asparagus Turkey Stir-Fry
When people try this dish, they ask for the recipe, just as I did when I first tasted it when visiting a friend's home. Tossed in a delicious lemon sauce, this simple skillet dish is sure to satisfy on the busiest of nights. It's a great way to use leftover turkey. —May Evans, Corinth, Kentucky
Lime-Chipotle Carnitas Tostadas
Here's a terrific recipe for your next weeknight dinner. Set out various toppings and garnishes so your family members can custom-make their own tostadas with the lime-kissed shredded pork. —Jan Valdez, Chicago, Illinois
Plum-Glazed Pork Kabobs
Get out there and fire up the grill for pork kabobs, a tasty alternative to chicken and beef. These sweet and gingery beauties make dinnertime happy. —Tonya Burkhard, Palm Coast, Florida
Summer Garden Fish Tacos
I like to serve fish tacos with quinoa and black beans for a complete and satisfying meal. If you’ve got them, add colorful summer toppings like bright peppers, green onions or purple carrots. —Camille Parker, Chicago, Illinois
Grilled Dijon Pork Roast
I created this recipe one day when I was scrambling to find ingredients for dinner. My husband absolutely loved it. Now it's the only way I make pork!—Cyndi Lacy-Andersen, Woodinville, Washington
Peppered Beef Tenderloin Roast
A pepper rub gives this moist, tender beef a bit of a zippy taste. It takes just minutes to prepare, and the meat slices well. Lining the baking pan with foil makes it a breeze to clean up, too. —Denise Bitner, Reedsville, Pennsylvania
Sweet and Spicy Pork Chops
My husband used to get home from work before me, and one evening, he cooked this for dinner. We've used the same recipe ever since. It's delicious. —Kathy Kirkland, Denham Springs, Louisiana
Italian Chicken and Penne
This easy stir-fry combines the pasta with green pepper, mushrooms and tomatoes in an Italian-style sauce. I made up this recipe one evening, and it was a big hit with my family. —Janeen Longfellow, Wolcottville, Indiana
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Shanna Mallon