Many vegans and plant-based eaters have made the smart decision to ditch meat and dairy—but some still cling to salt as a “necessary evil,” especially athletes. You’ll hear claims like:

“I’m a runner—I need salt to replace what I sweat out.”

But here’s the reality: even if you’re an ultra-endurance athlete, added salt still damages your arteries. And for the average person who isn’t running 30 miles in desert heat? You don’t need added salt at all.

Let’s break it down—with science, not opinion.

What Happens When You Eat Salt—Athlete or Not

🧠 Most people still don’t realize that salt is more than a flavor enhancer—it’s a vascular toxin.

⚠️ Salt Damages the Endothelium

Your endothelium—the delicate lining of your blood vessels—is critical for heart health. Added salt has been shown to impair endothelial function, even in young, healthy individuals.

Study: “High salt intake impairs endothelium-dependent dilation in normotensive humans” – Journal of Hypertension, 2001

This means less nitric oxide production, worse blood flow, and long-term cardiovascular harm—even without elevated blood pressure.

⚠️ Salt Raises Blood Pressure—Silently

Even without symptoms, salt elevates blood pressure, increasing risk of:

• Heart attack

• Stroke

• Kidney damage

• Cognitive decline

Dr. Michael Greger summarizes this clearly:

“If you take people off salt, their blood pressure drops. If you reintroduce salt, it goes back up—even in athletes.”
— Dr. Michael Greger, NutritionFacts.org

What About Athletes Who Sweat a Lot?

It’s true that endurance athletes lose sodium in sweat, and in extreme situations (e.g. marathon in high heat), this may need to be replenished temporarily.

But here’s the kicker:

Sodium needs do not justify daily salt abuse.
You can replace electrolytes with whole plant foods like celery, chard, and even unsalted veggie broths—or use emergency electrolyte powders without making salt a daily habit.

And according to Dr. Caldwell Esselstyn, the legendary heart disease reversal pioneer:

“Salt injures the endothelial lining of your arteries. For anyone seeking to prevent or reverse heart disease, salt has no place—even if you’re active.”

The Body Adapts to Low-Sodium Diets

Athletes who go SOS-free (no salt, oil, or sugar) consistently report improved performance over time because:

✅ The kidneys become more efficient at sodium retention
✅ Taste buds reset, making whole food flavors pop
✅ Endothelial function improves, enhancing circulation

In the long run, these benefits outweigh any short-term cramp prevention from salt abuse.

Why I Don’t Run—And Still Stay Fit

I used to run. But I stopped for a reason.

I don’t want to chase endurance goals that force me to compromise my long-term health. Instead, I focus on resistance training to failure indoors—no salt, no sun, no excuses.

🏋️‍♂️ I work out with resistance bands.
💪 I get breathless, build muscle, and protect my heart.
🌱 I eat 100% whole food, plant-based, SOS-free.

And I’ve never been healthier.

Let’s Be Honest: Most People Don’t Need Salt

If you’re not running ultramarathons in the desert, you’re not losing enough sodium to justify adding salt. You’re just addicted to the taste. The solution isn’t sports drinks—it’s food rehab.

Final Word: Health First, Always

You can be fit, strong, and heart-healthy without compromising your arteries. Even if you’re an athlete, there are smarter, plant-based ways to support performance—without damaging your endothelium in the process.