Indians love salt a pinch too much: Australia study

An average Indian consumes about 119 per cent more salt per day than the official World Health Organisation recommendation, a study has revealed.

The study conducted by the Australia-based George Institute of Global Health (GIGH) notes that most people exceed the recommended limit of two gm per day with the daily consumption going up to 10.98 gm. The study was published in The Journal of Hypertension.

Intake of excess salt can lead to high blood pressure — a leading cause of cardiovascular diseases (CVDs), which accounted for 23 per cent of all deaths in India between 2010 and 2013.

The WHO believes that high sodium consumption (more than 2 gm of sodium which is equivalent to 5 gm salt per day) and insufficient potassium intake (less than 3.5 gm per day) contribute to high blood pressure and increase the risk of heart disease and stroke.

Dr Sanjay Kalra, Consultant Endocrinologist, Bharti Hospital, Karnal, and Vice President, South Asian Federation of Endocrine Societies, said, "Processed and fast foods have become the norm since they are easier to make and carry, and consume. Consumption of pulses, fruits and vegetables has reduced."

"A processed food diet is full of sugar, harmful fats, and excess salt leading to conditions such as high blood pressure, obesity, and cardiovascular diseases. High blood pressure can also lead to kidney failure by causing extra strain on the arteries," he added.

The study also notes that every measure of salt intake made in India except one has provided an estimate above the WHO-recommended maximum consumption level of 5 gm/day.

The best estimate obtained by this meta-analysis suggests that average salt intake in India is double the recommended maximum level.

Another study — published in the British Medical Journal — has shown that a government-supported national policy on reducing sodium intake by 10 per cent over 10 years can help reduce the burden of several lifestyle disorders including hypertension and heart disease.

Dr K K Aggarwal, National President, Indian Medical Association (IMA), said "While sodium is needed by the body in certain amounts, an excess of it is very harmful. Excess salt is directly related to blood pressure. Increase in salt consumption raises the sodium level, thereby increasing blood pressure."

"It can also double the risk of cardiovascular diseases such as coronary heart disease, heart failure, and strokes. As smokers, elderly, diabetics, and people with high blood pressure are more prone to these conditions, it becomes imperative for such individuals to be extra careful about their salt intake,"he added.

Eat right

Dr Sanjay Kalra says that the Indian kitchen is rich in salt substitutes such as heeng (asafoetida), black pepper, cumin, garlic, and ginger. These can be used liberally to enhance taste and reduce salt usage.

One may also try 'salt fasts', wherein the aim is to take salt-free meals on specific days or during specific meals of the day