If you told the "Old Chris"—the one navigating life between heart attacks—that the "New Chris" would be actively salting his steak, drinking salty bone broth, and worrying about getting enough sodium, he would have thought you were trying to kill him.
We have been conditioned to fear the salt shaker. For decades, the medical mantra for heart health has been singular and absolute: "Lower your sodium." We are told that salt raises blood pressure, strains the heart, and causes strokes.
So, as a man with five heart attacks in his history, why have I stopped fearing the shaker?
Because I learned that biology is all about context. And in the context of a clean keto lifestyle, salt isn't the villain. It’s the battery fluid that keeps my engine running.
Part 1: The "High Blood Pressure" Myth (It’s About Insulin)
The advice to cut salt is generally good advice... if you are eating the Standard American Diet.
The Mechanism: When you eat a high-carb diet, your insulin levels are chronically elevated. Insulin has a specific effect on your kidneys: it tells them to retain sodium.
High Insulin (Sugar Burner) + Salt = Kidneys hold onto water to dilute the salt -> Blood volume increases -> Blood Pressure Spikes.
In that context, yes, salt is dangerous.
My Context (The Flip Side): My clean keto lifestyle keeps my insulin at rock bottom. When insulin is low, the signal to the kidneys reverses. They stop hoarding sodium and start flushing it out at a rapid rate.
Low Insulin (Fat Burner) + Low Salt = Kidneys flush water and salt -> Blood volume drops -> Dehydration, Dizziness, Heart Palpitations.
I’m not avoiding salt to save my heart; I’m eating salt to save my heart from the stress of dehydration.
Part 2: The Science: The Sodium-Potassium Pump
We tend to think of salt as just a flavor enhancer. It’s not. It is an essential mineral required for life. Specifically, it powers the Sodium-Potassium Pump.
This is a tiny mechanism found in the membrane of every single cell in your body. It works by pumping sodium out and potassium in. This creates an electrical charge—a literal battery voltage—across your cell walls.
This battery powers:
Nerve Impulses: Every thought I have, every movement I make during calisthenics, relies on this electrical signal.
Muscle Contraction: Including the most important muscle of all—my heart.
Energy Transport: It helps shuttle nutrients into cells.
When you are low on salt (a condition called hyponatremia), this pump fails. You feel weak. Your heart beats irregularly. You get brain fog.
For years, I thought this feeling was just "my health." It turns out, it was just a dead battery.
Part 3: My Data (The "N=1" Experiment)
I don't guess with my heart health. I track data.
Despite eating a savory, salted, high-protein OMAD meal every day, my recent blood work revealed the truth. My sodium levels were 139 mmol/L (millimoles per litre).
The Reference Range: 136-145 mmol/L.
The Reality: I was near the bottom of the normal range.
Despite salting my food, my body was flushing it so efficiently that I was bordering on deficiency. This was the "smoking gun" that proved my kidneys were working differently in ketosis.
My blood pressure? It’s sitting at a healthy 127/66
Part 4: The "Clean" Salt Strategy
Just like with fats, the quality of the salt matters. I don't use generic, bleached table salt (which often has anti-caking agents made of... you guessed it, starch).
I use quality, clean salts that contain trace minerals:
Redmond Real Salt: My go-to. Unrefined and full of natural minerals.
Pink Himalayan Salt: Great for finishing a steak.
Celtic Sea Salt: High in moisture and minerals.
My Protocol:
Morning: I start with my
clean electrolyte mix Cooking: I salt my meat generously before cooking.
Finishing: If I feel a headache or "fog" coming on (the classic low-sodium sign), I drink some
bone broth
The Takeaway
We have demonized an essential nutrient because we refused to look at the environment it was entering. Salt isn't the problem. Insulin is the problem.
By fixing my insulin through clean keto and fasting, I have earned the right to salt my food. It makes my meals delicious, it keeps my energy stable, and it keeps my "internal battery" fully charged.
I’ve stopped fearing the shaker. I respect it.
Disclaimer: I am not a doctor. I am a heart patient with a specific medical team monitoring my blood work. If you are on medication for blood pressure or heart failure, DO NOT change your sodium intake without talking to your doctor. Your context matters.
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