Not just potato chips or French fries, avoid these 8 high-sodium foods that can harm your health

What to eat: While dairy is rich in calcium and vitamin D, certain products like paneer, buttermilk (chaas), and processed cheeses can be high in salt. Know that the firmness and extra flavour in store-bought paneer are due to the added salt. Be mindful of these choices to maintain a healthy diet (Image: Canva)

If you often felt bloated, thirsty, or notice your fingers and ankles swelling after a meal, these could be signs that you've consumed foods high in sodium. High sodium intake can lead to a range of health issues, from hypertension and cardiovascular diseases to kidney problems and fluid retention. Excessive salt consumption is a significant risk factor for high blood pressure, which in turn increases the likelihood of strokes and heart attacks.

Sodium triggers blood volume which restrains the cardiovascular system that can deteriorate diabetes, says dietician and nutritionist Sonal Sureka, Consultant at Practo. “Many high-sodium foods sneak into our diets unnoticed. The global mean intake of sodium for adults is 4310 mg/day (10.78 g/day salt), more than double the World Health Organization's recommendation of less than 2000 mg/day sodium (5 g/day salt). Therefore, being mindful of hidden sources of salt in your diet can make a substantial difference in maintaining good health,” she adds.

Cutting back on added salt and avoiding obviously salty foods like potato chips and French fries isn't enough to control sodium intake. Research shows processed foods often have high sodium levels, even if they don't taste salty. Everyday items like condiments, sauces, salad dressings, breads, cookies, cereals, and processed dairy products such as buttermilk, butter, and cheese often hide high amounts of sodium. Knowing about these hidden sources is key to controlling sodium intake. By cutting down on processed foods and checking ingredient labels, you can maintain a healthier diet and avoid the health risks linked to too much sodium.

Here are 8 high-sodium foods that can harm your health:

Canned or packaged products: Soups, baked beans, popcorn, and instant noodles are convenient but often packed with sodium for flavour and preservation. Instead opt for low-sodium versions or prepare homemade alternatives using fresh ingredients.

Cereals and baked items: Everyday items like bread rolls (pav), rusks, biscuits, cookies, and ready-made pizza bases, readymade pancake and dosa batter contain significant amounts of salt. Instead opt for naturally fermented homemade dosa batter.

Dairy products: While dairy is rich in calcium and vitamin D, certain products like paneer, buttermilk (chaas), and processed cheeses can be high in salt. Know that the firmness and extra flavour in store-bought paneer are due to the added salt. Be mindful of these choices to maintain a healthy diet.

Packaged seasonings and herbs: Be cautious before adding packaged seasonings or condiments to your freshly prepared dishes like biryani or curries. Instead, enhance the flavours with fresh ingredients such as lemon juice, ground pepper, cumin, garlic, onion powder, and fresh herbs like coriander and mint.

Vegetable and fruit juices: Drinking vegetable juice might seem like an easy way to get your veggies in, but if you don't check the nutrition label, you could be consuming a lot of sodium. This applies to popular choices like packaged tomato juice, aam panna, and mixed fruit juices such as guava, litchi, and mango. It's generally better to eat seasonal fruits and vegetables rather than drinking them.

Frozen meat and seafood: Convenient frozen options may be loaded with sodium. Look for products labeled 'low sodium' or 'no added salt,' or season them yourself using herbs and spices for a healthier alternative.

Pickles (Achaar) and papads: A staple in many Indian households, pickles are often loaded with salt to preserve them and enhance flavour. Whereas these crispy accompaniments to meals are not only deep-fried but also contain significant amounts of salt. Eat in moderation.

Sauces and chutneys: Store-bought sauces like soy sauce and ketchup, along with chutneys such as tamarind and mint, often have high added salt content.

To lower your sodium intake, consider making homemade versions: use fresh tomatoes for ketchup, prepare mint chutney with minimal salt, and sweeten tamarind chutney with dates instead.