Cutting back on salt – A small change, a big difference

Time of India

2 days ago

We all love a little salt in our food, but most of us don't realise how much salt we're actually consuming. While the World Health Organisation recommends less than 5 grams of salt a day
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, many of us in India end up eating 8 to 10 grams daily
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, almost double the recommended limit. What's more surprising is that the body actually needs just 0.5 grams a day
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—far less than what we usually consume.
To raise awareness and provide guidance on controlling salt intake three of India's leading cardiologists Dr. Jabir Abdullakutty, Senior Consultant Cardiologist, Director of Clinical Research, Lisie Heart Institute, Cochin, Prof. Dr. Nagamalesh U M, Director of the Heart Failure and Transplant Program at Aster CMI Hospital, and Dr S. Manoj from Kauvery Hospital, Chennai came together to emphasize on how excessive salt consumption significantly increases the nation's risk of hypertension, heart disease, and stroke, and how these risks can be prevented by reducing daily salt intake.
The biggest concern isn't the salt we add while cooking or from the shaker—it's the 'hidden salt' in packaged snacks, instant noodles, breads, and even sauces. Food items like papads and pickles contain high levels of sodium. Therefore, it is important to read food labels, choose low-sodium products, and cook meals at home.
The good news is—our taste buds can adapt. Start reducing salt slowly, and your body won't even miss it. Swap table salt with herbs, lemon, or spices. Choose healthy snacks like fruits, plain nuts, and salads without added salt.
Dr. Jabir Abdullakutty emphasised that when it comes to salt, the issue is not the type, but the amount. 'Whether it's white salt, rock salt, or Himalayan pink salt — all contain sodium, and excessive sodium is harmful for heart health,' he states. He further recommends switching to potassium-based salt substitutes where appropriate, especially in adults with hypertension. Most importantly, Dr. Jabir urges us to start early: 'If children grow up eating less salt, they're less likely to develop a taste for it later. That small habit today can protect their heart health tomorrow.'
Dr. Nagamalesh U.M. adds a practical perspective for parents and says, 'Home-cooked food is naturally lower in sodium compared to processed and packaged items. Parents should consciously reduce added salt while cooking and avoid giving children high-salt junk foods like instant noodles, chips, and processed snacks.' He reinforces that changing dietary patterns early in life is essential, as it sets the tone for lifelong health. Children who consume less salt early often cannot tolerate salty foods later — a protective adaptation.
Dr. S. Manoj addresses a common challenge — how to convince family members to reduce salt. He suggested educating the household about the health impact of high salt intake as the first step. Involve the family in choosing alternative flavouring agents like herbs, lemon juice, or spices. Cultural food habits can be gently modified, but the key is to start early and make it a family goal.
Salt Alert: Indians Consuming 3% More Than Recommended – Tips to Reduce The Intake
Together, these experts agree: reducing salt intake is a collective preventive measure that starts early in life, right at home.
In a nutshell, reducing salt intake isn't a drastic change; it's a series of mindful decisions. Audit your daily intake, cook more at home, read labels, and make salt swaps with flavorful herbs and spices. Share what you learn with your family. Cutting down on salt intake can reduce your blood pressure risk by up to 25 per cent. That's a small change with potentially life-saving results.
In line with these expert recommendations, USV Pvt. Ltd. conducted a survey with 2,215 individuals to understand awareness among Indians about salt consumption.
The key results were:
64.9% were aware that outside food has high salt content & 51.1% avoid or minimise consumption of snacks/namkeens/pickles/papads/processed food to control high salt intake. However, only 5% of the participants were aware of the recommended daily salt intake.
63% were aware that outside foods have high salt; however, more than 50% order food from outside once a week.
More than 70% do not calculate the sodium/salt content through daily intake or packaged foods, and 96% consume processed foods. 99% did not bother about the salt levels on the food.
References
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https://www.who.int/news-room/fact-sheets/detail/healthy-diet
https://economictimes.indiatimes.com/news/india/health-alert-indians-are-consuming-more-salt-per-day-than-recommended-finds-a-study/articleshow/103951315.cms?from=mdr
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day