High blood pressure, stroke, heart disease risk: India’s salt habit needs a reset, says ICMR study

Health risks of excess salt: According to the ICMR, the average Indian is eating nearly twice the salt recommended by the WHO. And that’s worrying, because too much salt is linked to high blood pressure, heart disease, and even strokes (Image: Pexels)

From grandma to celebrity chefs on television, everyone has always said: namak swaad anusar (as per your taste). But a new research says that India’s  taste for salt has crossed the line. That what you thought was normal is, in fact, twice the safe limit.

A recent study by the Indian Council of Medical Research (ICMR) and the National Institute of Epidemiology (NIE) is trying to change the old saying. As part of a first-of-its-kind public health push, researchers are rolling out a programme to help people — especially those with high blood pressure, cut down on salt through small, practical changes.

Not  just taste:

Also read | Healthy eating tips: You daily diet can have excess salt, here's how to reduce it

From pickles to papads, Indians love the savoury bites. But according to ICMR, the average Indian is eating nearly twice the salt recommended by the WHO. And that’s worrying, because too much salt is linked to high blood pressure, heart disease, and even strokes.

Clearly, old habits die hard and not everyone is ready to give up the foods they love. Hence ICMR is testing a new idea: low-sodium salt, a mix that replaces part of the sodium with potassium or magnesium. Early signs are hopeful. Blood pressure drops have been recorded in people who made the switch.

The project has started in communities across Punjab and Telangana. Local health workers are being trained to guide families on how to reduce salt gently; not by removing it completely, but by helping them find better options.

Also read | Symptoms of excess salt in your diet: High blood pressure, kidney stones, headaches are danger signs

Access, awareness, and affordability

Researchers found that low-sodium salt is still hard to come by. It’s available in only 28 percent of Chennai’s shops, mostly big supermarkets. Small kirana stores rarely stock it, and it costs nearly double the price of regular salt.  Which is why awareness is key.

The team has launched an online campaign with the hashtag #PinchForAChange, shar ing tips, facts and visuals that gently nudge people to think before they reach for that extra sprinkle.

Here are 5 easy swaps to reduce salt without losing flavour

• Switch your salt: Try a low-sodium variety for daily cooking. Many brands now offer these with added potassium.
• Use herbs, not just salt: Fresh ginger, cumin, asafoetida  and coriander can make any dish pop, and then there’s no need to over-salt.
• Make snacks at home: From Khakhra to thepla and  roasted chana and makhana homemade snacks can replace overly salty namkeens.
• Say no to extra salt habits: Don’t add salt at the table before tasting. Let your palate adapt slowly.
• Replace sauces and pickles: Use lemon, vinegar, or  curd instead of salty chutneys and condiments.