Sodium

Sodium (the main part of salt) is needed in small amounts for nerves, muscles, and fluid balance. The problem in India is too much of it, and the main harm is high blood pressure — a leading cause of stroke, heart attack, and kidney failure.

How much is too much

• WHO limit: under 5 g of salt (~2 g sodium) per day for adults — about one level teaspoon.
• Indian adults average 8–11 g of salt a day — roughly double the limit.
• Blood pressure falls by a few mm Hg with every gram of salt cut — over a population, that prevents thousands of strokes.

Where the salt actually comes from

• Pickles, papad, chutneys, namkeens, bhujia, fryums.
• Packaged foods — biscuits, bread, sauces, instant noodles/masala, packaged soups, processed cheese.
• Restaurant and street food — usually far saltier than home cooking.
• Added salt during cooking and at the table.
• Hidden sources — ENO, antacids, effervescent tablets, Worcestershire-type sauces.

Who needs to be strictest

• Anyone with high blood pressure, diabetes, kidney disease, or heart failure.
• People over 50, or with a family history of stroke or heart disease.
• Pregnant women with swelling or raised BP.

How to cut salt without losing taste

• Reduce pickles and papad to small portions, not a daily fixture.
• Check labels — aim for under 120 mg sodium per 100 g "low", and avoid anything over 600 mg per 100 g "high".
• Use spices, lemon, tamarind, fresh herbs, ginger, garlic — they lift flavour without salt.
• Add salt at the end of cooking (less goes further).
• Keep using iodised salt — the issue is amount, not iodine. Low-sodium salt (with potassium) is an option but not for people with kidney disease unless a doctor approves.