India's Salty Affair: Most Indians Are Silently Overdosing on Salt by 3 Grams

The average Indian consumes 8g of salt per day, above the recommended daily limit of 5g, according to a study published in the journal Nature Portfolio (1^✔ ✔Trusted Source
Awareness, behavior, and determinants of dietary salt intake in adults: results from the National NCD Monitoring Survey, India

Go to source). Based on a sample survey, the study discovered that men, employed individuals, nicotine users, obese individuals, and those with high blood pressure consumed more salt.

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Salt Consumption Patterns Amongst Indians

The study is based on a sample survey conducted as part of the National NCD (Non-Communicable Diseases) Monitoring Survey, in which researchers monitored urinary sodium (a key component of salt) excretion in 3,000 adults and estimated salt intake using a globally standardised formula. The study found that all adults, regardless of sociodemographic profile, consumed more salt than was advised. However, subsequent investigation revealed that men consumed more salt (8.9g/day) than women (7.9g/day). Similarly, employed persons (8.6g), current tobacco users (8.3g), obese people (9.2g), and those with high blood pressure (8.5g) used more salt than jobless people, non-smokers, non-obese people, and people with normal blood pressure.

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Why Too Much Salt Is a Concern

A high sodium diet, which is a main component of ordinary salt that we consume regularly, has been linked to an increased risk of hypertension, or high blood pressure. It has the potential to cause a heart attack or a stroke (2^✔ ✔Trusted Source
Too much salt and how we can get rid of it

Go to source).

Hypertension and Cardiovascular Disease:

A high salt intake has been directly linked with hypertension, commonly known as high blood pressure. This condition is a significant risk factor for heart disease, stroke, and kidney problems. In a country where heart ailments are already among the leading causes of death, the overdose of salt exacerbates the situation.

Obesity and Related Issues:

High salt diets often accompany high fat and sugar intakes. Moreover, excessive salt can increase thirst, leading to higher consumption of sugary beverages. This can result in weight gain and obesity, which, in turn, elevates the risk for several chronic diseases like diabetes.

Kidney Function:

The kidneys play a pivotal role in balancing the sodium levels in our bloodstream. Overloading them with excess salt can reduce their efficacy over time, leading to kidney disorders.

Osteoporosis:

Excess salt intake can lead to a decrease in calcium retention, a crucial mineral for bone health. Over time, this can elevate the risk of osteoporosis and other bone-related disorders.

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Hidden Culprits of Too Much Sodium in the Diet

While table salt is a significant contributor, the overdose doesn't just come from the salt shaker. Processed and packaged foods are often laden with sodium. Instant noodles, chips, biscuits, pickles, sauces, and even certain bread varieties contain high salt levels, often unbeknownst to consumers. Dining out frequently, a growing trend in urban India, also adds to the sodium intake given the liberal use of salt in restaurant preparations.

Policy Interventions and Public Awareness Crucial for Reducing Salt Intake

A universal reduction in dietary sodium consumption of at least 1.2g per day would help achieve a 50% reduction in the proportion of people who require anti-hypertensive treatment. Awareness of the negative health effects may influence the willingness to reduce excessive salt consumption. There is a need for effective policy intervention in food labeling and controlling sodium levels in dietary components supplied commercially by the food industry.

Smart Ways to Reduce Salt Intake

While salt is an indispensable part of our diet, balance is the key. With heart-related diseases on the rise, it becomes imperative for Indians to reevaluate their salt consumption patterns. Here are a few ways to minimise the salt intake (3^✔ ✔Trusted Source
Simple advice to reduce salt intake

Go to source):

Reading Labels:

Make it a habit to glance through the nutritional information on packaged foods. Look for products labeled "low sodium" or "reduced sodium."

Cook at Home:

Preparing meals at home allows control over the ingredients. Opt for fresh vegetables and meats over processed ones and season foods with herbs and spices instead of relying solely on salt.

Limit Processed Foods:

While it may be challenging to cut out all processed foods, reducing their intake can significantly decrease daily salt consumption.

Seek Alternatives:

Substituting salt with alternatives like lemon, vinegar, or various herbs can enhance flavor without the added sodium.

A collective move towards a balanced diet can usher in a healthier future for the nation. Remember, sometimes, less truly is more.

References:

1. Awareness, behavior, and determinants of dietary salt intake in adults: results from the National NCD Monitoring Survey, India - (https://www.nature.com/articles/s41598-023-42694-x)
2. Too much salt and how we can get rid of it - (https://pubmed.ncbi.nlm.nih.gov/24434760/)
3. Simple advice to reduce salt intake - (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2751929/)

Source-Medindia