Authored Article By Anshul Jaibharat, Nutrition Advisor, Tata Salt Lite

Salt is an integral part of our diet, yet it’s often misunderstood. While necessary for brain function, muscle activity, and nerve impulses, consuming too much salt can have serious health consequences. Striking a balance is key—excess or inadequate intake of salt can lead to issues. The recommended daily sodium intake is 2400 mg, or 6g, or one teaspoon of salt, though individuals who sweat more due to exercise or climate may need slightly more.

Benefits of Switching to Low-Sodium Salt

For those at risk of hypertension, choosing low-sodium salt can have a significant positive impact. Low-sodium salt contains 15% to 30% less sodium than regular iodized salt, helping to manage sodium levels while maintaining flavour in food.

Practical Tips to Reduce Sodium Intake

To effectively cut back on sodium, consider the following:

• Stay Hydrated: Drinking enough water aids in flushing out excess sodium.
• Limit Salt Use: Remove salt shakers from the table and reduce the size of the shaker holes.
• Avoid High-Sodium Foods: Cut back on processed foods like sausages, bacon, and salty snacks.
• Flavour with Natural Ingredients: Use chilli flakes, lemon, garlic powder, and herbs to enhance flavours.
• Create Herb Blends: Combine herbs such as parsley, oregano, and mint with salt for a healthier seasoning.

Health Risks of High Sodium Intake

Excessive sodium intake is closely tied to hypertension, a major risk factor for heart disease and stroke. It may lead to bloating, swelling, and even weaken bones by depleting calcium over time. Incorporating potassium-rich foods into your diet can also help balance sodium levels naturally.

Make the Switch to Low-Sodium Salt

Switching to low-sodium salt is an easy yet effective way to protect your health. Low-sodium options from trusted brands provide up to 30% less sodium, offering a simple way to reduce daily intake without compromising on taste.

Be mindful of hidden sodium in processed foods such as canned goods, breads, and condiments. Always check labels, and try to avoid foods with more than 1.5g of salt per 100g. Reducing consumption of cured meats like ham and sausages is also advisable.

By consciously reducing salt, you can lower your health risk. While salt is essential, switching to low-sodium options and making smarter dietary choices can greatly enhance long-term health.

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