Step 6: Salt is Okay in Small Amounts

Many diet programs advocate for strict sodium restriction, warning that salt leads to high blood pressure, heart disease, and water retention.

While excess salt can be problematic for some people, research suggests that moderate salt intake is not only safe, but can actually make a healthy diet more enjoyable and sustainable.

The Nasrawy Method does not require eliminating salt. It simply encourages using it wisely, so you can maintain long-term adherence to a starch-based, low-calorie-density diet without feeling deprived.

Here’s why salt is okay in small amounts, and why restricting it too much can backfire.

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The Real Cause of High Blood Pressure: It’s Not Just Salt

Many people believe that salt is the primary cause of high blood pressure (hypertension), but the real problem is a high-fat, high-calorie Western diet.

• Obesity is the strongest predictor of high blood pressure. When people lose weight on a plant-based diet, their blood pressure naturally decreases, even if they continue to use salt.
• A high-fat, animal-based diet damages blood vessels. Saturated fat, cholesterol, and processed foods stiffen arteries, making them more prone to high blood pressure.
• Processed foods, not natural salt, are the real problem. Most people get their excess sodium from fast food, processed snacks, and restaurant meals, not from sprinkling a little salt on their baked potato.

Many people reverse high blood pressure simply by switching to a whole-food, plant-based diet, even while continuing to use moderate amounts of salt.

If salt were the main issue, people on a traditional Asian diet (which includes soy sauce and miso) would have extremely high blood pressure. But they don’t, because their diets are naturally low in fat and rich in whole plant foods.

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The Role of Salt in Making Healthy Food Enjoyable

One of the biggest challenges with eating a whole-food, plant-based diet is adjusting to the taste of unprocessed foods.

• Salt enhances the flavor of healthy foods. A small sprinkle of salt on potatoes, rice, or vegetables can make the difference between enjoying your meal and feeling like something is missing.
• Satisfaction leads to long-term success. If food tastes bland, people are more likely to crave unhealthy, processed, salty junk foods later.
• Studies show that low-salt diets can lead to increased appetite for high-fat foods. If people feel unsatisfied, they seek flavor from other sources, often turning to fatty foods.

Many people try a completely salt-free diet, only to relapse into eating processed junk foods because they couldn’t tolerate the blandness.

By allowing small amounts of salt, we make the diet enjoyable and sustainable for life.

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How to Use Salt Wisely (Without Overdoing It)

While excessive salt intake is not necessary, a little salt used correctly is completely fine. Here’s how to get the benefits of flavor without excessive sodium intake:

• Sprinkle salt on food after cooking, not during cooking. This reduces the amount needed while still providing maximum flavor.
• Use natural sources of sodium, like miso or tamari, in moderation. Fermented soy products contain umami flavor, which enhances plant-based meals.
• Avoid processed and restaurant foods, which contain the highest levels of hidden sodium.
• If you have high blood pressure, monitor how your body reacts. Some people are salt-sensitive, while others can tolerate moderate amounts.

How to Maximize Flavor Without Excess Salt

Instead of adding 1 teaspoon of salt during cooking, sprinkle 1/4 teaspoon on top after plating. You’ll get the same satisfaction with less sodium.

Use herbs, garlic, lemon juice, and spices to enhance flavor naturally.

It’s about balance. Salt can be part of a healthy diet when used mindfully.

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The Hidden Danger of “Low-Sodium” Processed Foods

Many "health-conscious" food companies now market low-sodium soups, snacks, and canned goods, but they often compensate by adding more fat, sugar, or artificial flavors to make up for the loss of salt.

• Low-sodium processed foods often contain added fats, making them worse for weight loss.
• Artificial flavorings can increase cravings for unhealthy foods.
• The focus on "low sodium" distracts from the real issue. Overall calorie density and fat intake matter more.

Some people think a "low-sodium" Beyond Burger is healthier. But it’s still loaded with fat and processed ingredients. A simple baked potato with a sprinkle of salt is far healthier and more satisfying.

Don’t fall for low-sodium marketing tricks. Focus on whole, natural foods instead.

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Who Should Reduce Salt Intake? (And Who Doesn’t Need to Worry?)

For most healthy people, moderate salt intake is fine. However, certain individuals may benefit from further reduction:

• If you have salt-sensitive high blood pressure, reduce added salt. Some people experience large blood pressure drops when they cut back on salt.
• If you eat a lot of processed foods, cutting back on sodium is beneficial. Processed food is the biggest source of excess sodium.
• If you have kidney disease, consult a doctor about salt intake. Some kidney conditions require sodium restriction.

For most people eating a whole-food, plant-based diet, a little salt is harmless and may even help with dietary adherence.

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A Small Amount of Salt Makes Healthy Eating Sustainable

Eliminating salt completely is unnecessary and can even backfire. Instead, strategically using small amounts makes a starch-based diet more enjoyable and increases long-term success.

• Salt does not cause high blood pressure on its own. Obesity and a high-fat diet are the real culprits.
• A moderate amount of salt enhances the flavor of healthy foods, making them more enjoyable.
• Completely avoiding salt can lead to cravings and relapses into processed foods.
• Sprinkling salt on food after cooking is the best way to maximize flavor while minimizing sodium intake.

Don’t fear salt. Use it wisely. It can help you stay on track with a healthy diet for life.