A recent report published by the Council on Energy, Environment and Water (CEEW), a leading not-for-profit policy research institution, revealed that the average Indian’s daily consumption of salt stands at over twice the amount recommended by the World Health Organization (WHO) – 11 gm as against 5 gm that is considered a safe limit. This excessive salt consumption is fuelling a silent epidemic in India with people at increased risk of hypertension, stroke, heart disease, and kidney disorders. What’s more worrisome, the damage remains invisible until it’s too late.
As per Dr Suhani Seth Agarwal, head of department, dietetics, Yatharth Super Specialty Hospital, Noida Extension, this is a significant issue that has “subtly impacted our day-to-day existence”. “Indian cuisine is heavily influenced by salt, which enhances flavour, comfort, and familiarity. But somewhere along the line, ‘just enough’ became ‘a little extra’,” she says.
The real concern is that too much salt does not show symptoms right away. “People have a false sense of security because they feel good for years. The damage is frequently already done by the time health problems appear,” she adds.
How Salt Impacts the Body
Most of the excess salt doesn’t just come from cooked food but also from pickles, papads and chutneys, packaged or restaurant foods, says Dr Anjana B Nair, nutrition and dietician, Motherhood Hospital, Chennai. “Reducing salt doesn’t mean losing taste. Using spices, herbs and gradual reduction can help keep food healthy and flavourful,” she adds.
Speaking of the damage caused by continued use of excessive salt content in the diet, Dr Agarwal shares, “The body is gradually but persistently impacted by too much salt. Over time, it raises blood pressure, puts stress on the kidneys, and makes the heart work harder.”
Many people hold the misconception that salt is only tied to high blood pressure. “However, it can also have negative effects on bone health, kidney function, and fluid retention. The true risk is that it is silent; the body adjusts until it can no longer handle it,” adds Dr Agarwal.
Identifying Hidden Sodium Sources
While the average Indian’s household overconsumption of salt has shown some decline, which is a good sign, that of processed and packaged foods has gone up, reveals the CEEW report. However, according to an Eat Right India report released by the Food Safety and Standards Authority of India, (FSSAI), over 7 gm of salt — of the total 11 gm consumed by an average Indian — comes from at-home consumption alone, with the remaining 4 gm likely from processed and out-of-home foods.
Dr Nair confirms this: “Excess (consumption) comes from both – traditional cooking with generous salting and the growing consumption of packaged, processed foods. Together, they make it hard for individuals to stay within the recommended limit.”
“Home-cooked food often contains more salt than we realise, especially when multiple dishes are prepared for one meal,” adds Dr Agarwal. “On top of that, packaged and ultra-processed foods have dramatically increased salt exposure. Items like namkeen, biscuits, breads, sauces, and instant foods contain hidden salt, which add up quickly over the course of the day.”
A silent epidemic
Sharing common symptoms associated with high salt intake, Dr Agarwal says, “Feelings of heaviness, headaches, unexplained fatigue, and feet swelling are common complaints. When they discover that these symptoms are linked to something as basic and everyday as salt in their food, they are frequently shocked.”
Dr Nair also confirms that several of her patients come with swelling, headaches and very high blood pressure readings. “These symptoms often improve once salt intake is reduced,” she adds.
Dr Agarwal shares that people over 40 years are likely to be more vulnerable to health concerns arising from excessive salt intake, “particularly those who lead sedentary lifestyles, because of their greater reliance on packaged foods, urban populations are typically more vulnerable.” However, she adds that regional eating habits — such as a heavy reliance on pickles, dried foods, and salted snacks — also contribute, making this a national problem rather than a local one.
Dr Nair says that the rural burden might be higher, and that high salt affects all ages. “But middle-aged and older adults show more symptoms like hypertension. Urban areas with higher processed food intake often see more cases,” she explains.
Warning signs that salt content in one’s diet might be unhealthily high include “frequent thirst, swelling in the feet or face, headaches and persistently high BP readings. If these persist, salt intake should be reviewed and reduced”, adds Dr Nair.
Both Dr Nair and Dr Agarwal affirm that reversing the problem at an early stage will bear results — changing the dietary habits, reducing salt consumption and achieving a balanced diet may work well, especially if it is earlier in the problem. “When high blood pressure and kidney disease are already caused because of the excess salt, medication is advised,” says Dr Agarwal. “Until there is no specific deficiency, supplements are not needed.” Easily reversible or not, awareness of this food health standard is imperative.
Dr Nair suggests that awareness can grow through simple food labels, community health talks, and social media messaging in local languages. “Demonstrating how to reduce salt without losing taste also encourages change,” she says.
“I advise people to reduce added salt while cooking – remove extra table salt, avoid processed foods, and use herbs or spices for flavour. Gradual reduction helps the palate adapt without feeling a drastic taste change,”says Dr Nair.
“Awareness is more effective when people are shown how daily choices affect health rather than using fear-based marketing,” opines Dr Agarwal. “Awareness is more effective when people are shown how daily choices affect health rather than using fear-based marketing.
Social media, and traditional print information such as newspapers, as well as community health programmes are excellent ways to reach the public,” she says, adding, “Rather than just assuming that people know about the health effects of salt and only discussing it when issues arise, physicians can also have an important influence.”
“The key is moderation, not elimination,” says Dr Agarwal. “Salt is essential, but only in the right quantity.”
She typically advises her patients to reduce salt in cooking, and use other natural ingredients, spices and herbs to substitute. “Reduce salt during cooking instead of at the table, and rely more on natural flavours. Ingredients like lemon juice, coriander, curry leaves, garlic, and spices can bring depth to food without increasing salt. Small, consistent changes are more effective than drastic ones,” she adds.
BOX 1 – BEYOND SAFE LIMIT
- Raises blood pressure
- Puts stress on kidneys
- Increases cardiovascular risk
- Negatively impacts bone health
BOX 2 – HIGH SALT ALERT
- Headaches
- Swelling in feet
- Frequent thirst
- Unexplained fatigue
