Eating more than 5 grams per day can be harmful
Studies conducted by the Public Health Foundation of India (PHFI) have found that adult Indians have a habit of eating more salt, which is more than the quantity prescribed by the WHO.
The study found that salt intake in Delhi and Haryana was 9.5 grams per day and 10.4 grams per day in Andhra Pradesh. Physicians say that taking more of the salt in the diet has a harmful effect on blood pressure and over time it can cause cardiovascular diseases.
Restricting the salt in the diet can reduce cardiovascular disease by up to 25 percent and the risk of dying of heart complications can be reduced by up to 20 percent.
Padmashree Dr KK Agrawal, president of the Halcarecare Foundation of India said that Indian diet is rich in sodium and high consumption of salt is the biggest contributing factor for non-transitive diseases.
Over time, excessive salt can cause irreparable damage to the kidneys. Much salt increases blood pressure, which is known as hypertension. He said that hypertension can harden the arteries, thereby reducing the flow of blood and oxygen.
It reduces the flow of oxygen in the face and can also cause wrinkles faster than drying the skin. It shows the person’s age as rising. There are also many negative effects on health.
WHO recommends that an adult should not consume more than 5 grams of salt a day. Researchers and policy makers around the world have put pressure on reducing the intake of salt to control hypertension, because its major triggers – stress and defective lifestyle are difficult to control. Dr. Agrawal further said that the word Salt and Sodium is often used for each other. However, they mean different. Salt contains sodium and chloride. Sodium present in salt can be bad for your heart, while salt is essential for life.
Some HCFI Suggestions
1. Wherever possible, use black salt instead of white salt.
2. Do not keep salty shaker on the food table.
3. Exclude pulses and cooked vegetables and do not add salt in the rest of the meal.
4. Do not put salt in a salad.
5. Do not put salt on top of food placed on the table.
6. Calculate the sources of salt in your diet.
7. Read the label while shopping. Find low sodium in any foods containing cereals, crackers, pasta sauce, canned vegetables, or low-salt alternatives. It would be good to eat processed and canned food.
8. Ask about the salt while eating at the restaurant. Most restaurants will add less salt to your dish when requested.
9. Be careful of processed and frozen food, because the salt is very high.
10. Many sweet foods also contain hidden salt.
11. The amount of lemon, garlic, amchoor (mango powder) etc. can be increased in the food for cooking by adding less salt.
In the Indian diet, there is a lot of salt used in traditionally used pickles, papad, and chutney. Most sauces have a lot of salt. By taking less salt for three months you will get a habit of it and feel the difference in health.