The World Health Organization (WHO) recently stated that approximately 1.89 million people succumb annually to excessive salt consumption, resulting in elevated blood pressure and increased heart-related issues. The pivotal question arises: What constitutes an excessive amount of salt?
According to Dr Sri Karan Uddesh Tanugula, consultant general physician, Yashoda Hospitals Hyderabad, the recommended maximum daily salt intake is generally advised to be around 2,300 milligrams, equivalent to about one teaspoon. However, he added that specific populations, such as those with hypertension, diabetes, or kidney disease, may benefit from an even lower intake of around 1,500 milligrams.
“Excessive salt consumption contributes to high blood pressure by promoting water retention, straining the cardiovascular system, and affecting blood vessel function. This increased pressure on the arterial walls can lead to cardiovascular complications over time. Furthermore, high salt intake is linked to kidney dysfunction, exacerbating conditions like chronic kidney disease,” explained Dr K. Somnath Gupta, senior consultant physician and diabetologist, Yashoda Hospitals Hyderabad in an interaction with indianexpress.com.
Here are some ways you can limit your salt intake, according to Dr Gupta and Dr Tanugula:
1. Read labels: Be vigilant when grocery shopping by carefully reading food labels. Choose products with lower sodium content and opt for items labelled as “low sodium” or “no added salt”.
2. Cook fresh: Prepare meals at home using fresh, whole ingredients. This allows you to control the amount of salt in your dishes and explore alternative herbs and spices for flavor.
3. Limit processed foods: Processed and pre-packaged foods often contain high levels of sodium. Minimise your intake of canned soups, instant noodles, frozen meals, and other processed items.
4. Use herbs and spices: Experiment with herbs, spices, and other flavour enhancers to season your meals instead of relying on salt. Options like garlic, onion, lemon, and various herbs can add taste without sodium.
Experiment with herbs, spices, and other flavour enhancers (Representational Photo: Pixabay)
5. Be mindful at restaurants: When dining out, ask for dishes to be prepared with less salt, and avoid adding extra salt at the table. Opt for grilled, steamed, or baked options over fried dishes.
6. Choose low-sodium alternatives: When purchasing condiments like soy sauce, choose low-sodium versions. Explore other alternatives like vinegar, lemon juice, or homemade dressings to add flavor without excessive salt.
7. Gradual reduction: If you’re accustomed to high salt intake, consider gradually reducing the amount of salt you use. Your taste buds will adjust over time, making it easier to appreciate flavours without relying on excessive salt.
8. Hydrate well: Drinking plenty of water helps flush excess sodium from your system. Staying well-hydrated supports overall health and can help balance sodium levels in the body.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
