A recent ICMR-NCDIR study on salt consumption has raised concerns. The study reveals that Indians are exceeding the recommended daily salt intake set by the WHO, posing serious health risks, particularly related to hypertension and stroke. The study suggests that a normal person should consume a maximum of 5 grams of salt daily, but in India, the average intake is 8 grams. People dealing with obesity are consuming more than 9 grams of salt daily, which is alarming. To maintain good health, reducing salt intake is crucial.
The question arises, how can you reduce salt intake without compromising on the taste of your meals? You don’t have to make drastic changes; instead, you can eliminate certain items from your diet that are neither essential nor significantly enhance the flavour of your meals. By doing this, you can enjoy tastier food while staying healthy.
Here are some effective ways to reduce salt intake:
1. Reduce the Five ‘P’s:
– Pickle (i.e., pickled foods)
– Papad (crispy lentil or rice-based snack)
– Pakora (deep-fried snacks)
– Potato chips
– Pizza
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2. Avoid the Three ‘K’s:
– Jackfruit vegetable
– Bitter gourd vegetable
– Ketchup (sauce)
Besides these measures, it’s essential to develop sodium literacy. Always check the sodium content when purchasing packaged foods. This practice will help you determine the amount of your salt consumption and make informed choices about your diet, ultimately contributing to better health.
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