How much salt to consume daily?

We Indians love our food! Be it Mumbai’s pav bhaji or vada pav or Delhi’s Chole bhature, Flavours burst with every bite, spices tantalising our taste buds, and a sprinkle of salt ties it all together. But, don’t take a bite right now! that pinch of salt might be doing more harm than good.

The Salt Story: A Double-Edged Sword

Salt, or sodium chloride, is an essential mineral for our body. It regulates fluids, transmits nerve impulses, and helps muscles function properly. However, too much of a good thing can be bad. As per the World Health Organization (WHO), most adults shouldn't exceed 5 grams (around a teaspoon) of salt per day. While we Indians on average are consuming 11grams per day.

The problem? The average Indian consumes way more than this recommendation. This silent killer contributes to a rise in high blood pressure, a major risk factor for heart disease and stroke.

The Salt Sneaks In: Where's the Hidden Sodium?

So, where's all this extra salt coming from? Here are the culprits:

• Processed foods: Instant noodles, packaged snacks, condiments like ketchup and soy sauce – they're loaded with hidden sodium.
• Restaurant meals: Restaurants often go heavy on the salt to enhance flavour.
• Salty snacks: Savoury snacks like chips, sev, and papad can pack a sodium punch.
• Pickles and chutneys: A beloved part of our cuisine, these can be surprisingly high in salt.

Taming the Salt Monster: How to Minimise the Impact

Don't worry, you don't have to give up all your favourite flavours! Here are some tips to keep your sodium intake in check:

• Go fresh: Opt for fresh fruits, vegetables, whole grains, and lean proteins.
• Read food labels: Pay attention to sodium content and choose low-sodium options.
• Cook at home: This gives you control over the amount of salt you use.
• Spice it up!: Experiment with herbs, spices, lemon juice, and vinegar for exciting flavour profiles.
• Cut back gradually: Reduce the amount of salt you add to your cooking bit by bit. Your taste buds will adjust!
• Ask for no salt: When eating out, request your food to be prepared without added salt.

Remember reducing salt intake is a journey, not a destination. Start small, make healthy swaps, and enjoy the delicious world of Indian cuisine with a newfound awareness.

Let's all become salt-savvy Indians and work towards a healthier, happier life!