A WHO study conducted as part of the National NCD Monitoring Survey in India found that the average daily salt consumption among Indians is 8g, which exceeds the recommended daily limit of 5g. This study involved monitoring urinary sodium levels in 3,000 adults and estimating salt intake using a globally standardized formula. The research revealed that adults from different sociodemographic backgrounds were all consuming more salt than recommended, with men having a higher daily salt intake (8.9g) than women (7.9g).
Specific demographic groups in the study exhibited even higher salt intake levels compared to their counterparts. Employed individuals consumed 8.6g of salt, current tobacco users consumed 8.3g, obese individuals consumed 9.2g, and those with high blood pressure consumed 8.5g. It's important to note that a high-sodium diet, which is a major component of common salt, is associated with an increased risk of hypertension (high blood pressure), which can ultimately lead to heart attacks and strokes.
What is NCDs?
Noncommunicable diseases (NCDs), such as heart disease, stroke, cancer, diabetes, and chronic lung conditions, collectively account for 74% of all global fatalities. A significant majority of NCD-related deaths, encompassing over three-quarters of the total, and 86% of the 17 million individuals who die prematurely, before reaching the age of 70, are concentrated in low- and middle-income countries.
NCDs share five primary risk factors, namely tobacco consumption, lack of physical activity, excessive alcohol consumption, unhealthy eating habits, and exposure to air pollution. This NCD epidemic carries severe health consequences for individuals, families, and communities, and poses a serious threat to healthcare systems. The economic costs associated with NCDs underscore the urgency of prioritizing their prevention and control as a critical development goal in the 21st century.
The World Health Organization (WHO) is committed to leading international efforts by providing guidance and a solid evidence base for the surveillance, prevention, and management of NCDs. It is imperative for governments to take swift action to meet global targets aimed at reducing the burden of NCDs.
Why Is Salt Necessary For Your Body?
A minimal quantity of sodium is essential for various bodily functions such as transmitting nerve signals, facilitating muscle activity, and maintaining the balance of minerals and water.
How Much Salt Is Necessary?
The World Health Organization (WHO) suggests a daily intake of less than 5 grams as the ideal amount. Excessive sodium consumption can lead to higher blood pressure, an elevated risk of heart disease and strokes, and a depletion of calcium in the body.
Tips To Reduce Salt Intake
Reducing salt intake is important for maintaining good health, as excessive salt consumption can lead to high blood pressure and increase the risk of heart disease and stroke. Here are some tips to help you reduce your salt intake:
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Read Food Labels: Start by reading the nutrition labels on packaged foods. Look for the sodium content per serving and choose products with lower sodium levels. Try to select items labelled as "low sodium" or "no added salt."
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Cook at Home: Cooking your meals at home allows you to have more control over the amount of salt in your food. Use fresh ingredients and herbs and spices for flavour instead of relying on salt.
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Use Herbs and Spices: Experiment with herbs, spices, and other seasonings to add flavour to your dishes. Some great options include garlic, basil, oregano, thyme, rosemary, paprika, and lemon zest.
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Limit Processed Foods: Processed and pre-packaged foods often contain high amounts of salt to enhance flavour and preserve shelf life. Reduce your consumption of these items, such as canned soups, frozen meals, and snack foods.
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Choose Low-Sodium Alternatives: Opt for low-sodium versions of common condiments like soy sauce, salad dressings, and canned vegetables. Many manufacturers offer reduced-sodium options.
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Rinse Canned Foods: If you use canned beans, vegetables, or other products, rinse them under cold water before using them to remove some of the salt.
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Be Mindful of Restaurant Meals: When dining out, ask for dishes to be prepared with less salt, and avoid adding extra salt at the table. You can also choose restaurants that offer low-sodium menu options.
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Limit Fast Food: Fast food is often high in salt. Reduce your consumption of fast food and opt for healthier alternatives when eating out.
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Gradual Reduction: If you're used to a high-salt diet, it can be challenging to make an abrupt change. Gradually reduce your salt intake over time to allow your taste buds to adjust.
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Increase Potassium Intake: Potassium can help balance sodium in the body. Include potassium-rich foods like bananas, oranges, potatoes, spinach, and beans in your diet.
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Stay Hydrated: Drinking plenty of water can help flush excess sodium out of your system and may help reduce cravings for salty foods.
Remember that reducing salt intake is a gradual process, and it may take some time for your taste buds to adjust to less salty flavors. However, the health benefits of reducing salt consumption are worth the effort. If you have any specific dietary concerns or health conditions, it's a good idea to consult with a healthcare professional or a registered dietitian for personalized guidance.
