Whenever we hear people talk about maintaining their diet, the first thing they do is cut sugar. No more sweets, less sugar in chai, checking labels for “no added sugar.” But what about salt? It quietly stays in our food. The truth is, salt can be just as dangerous as sugar, especially for our heart, kidneys, and blood pressure.

1. Why Do We Need Salt?

Salt isn’t all bad. Our body actually needs a small amount of salt to:

• Keep the balance of fluids,
• help muscles contract,
• and help nerves send signals properly.

But the amount we need is very little – just 1 teaspoon of salt a day

The problem begins when we start taking double or triple that amount, which is what’s happening in most Indian homes today.

2. What does too much salt do to our body?

When we eat too much salt regularly:

• It makes our body hold extra water, which increases blood pressure.
• Over time, it puts extra pressure on the heart, blood vessels, and kidneys.
• It increases the risk of heart attack, stroke, and kidney problems.

You may not feel any symptoms immediately, but this excess salt can slowly cause serious long-term damage.

3. The Hidden Salt in Packaged Foods

Most people think they don’t eat too much salt because they add just a pinch during cooking. But a huge amount of salt comes from packaged and processed foods.

Here are some common examples:

• Biscuits, bread, and breakfast cereals
• Instant noodles, soups, and ready-to-eat foods
• Chips, namkeen, and fried snacks

These products may not taste salty, but can contain large amounts of sodium as preservatives or flavour enhancers (like monosodium glutamate - MSG).

4. Health Problems Caused by Too Much Salt

1. High Blood Pressure

High salt intake is directly linked to hypertension (high blood pressure), one of the leading risk factors for heart attacks and strokes. In India, one in three adults has high blood pressure, and many don't even know it.

Salt makes the body retain water. This increases blood pressure, forcing the heart to work harder, which may eventually lead to:

• Heart failure
• Stroke
• Kidney damage

According to WHO, reducing salt intake by just 5g per day can lower the risk of stroke by 23% and heart disease by 17%

2. Kidney Damage

Most people know salt affects blood pressure, but few know that it also harms the kidneys. The kidneys have to filter out the extra sodium, and when there’s too much, they get damaged over time.

This is especially dangerous for:

• People with diabetes
• People with high BP
• Elderly people

For them, high salt intake can lead to kidney failure faster than we expect.

5. How to Reduce Salt in Daily Life

• Use more lemon juice, ginger, garlic, black pepper, jeera, and herbs for flavour.
• Avoid adding extra salt at the table
• Avoid using readymade spice powders that already have salt.
• Check food labels, look for words like “sodium,” “MSG,” or “preservative 621”.
• Drink plenty of water to help kidneys flush out extra sodium

Conclusion

Salt is not just a kitchen ingredient, it can quietly harm our health. We don’t realise how much we are eating every day through hidden sources. Small changes like reading labels and cooking fresh can really help. Let’s take care of our family’s health by using salt wisely, not blindly.

Call To Action

Next time you eat something packaged, check the sodium on the label.