Salt can creep into your diet in many ways from packaged food to pickles. Too much sodium can raise risk of blood pressure, heart disease and kidney issues.

Let’s break down some of the key points mentioned:

  1. High Blood Pressure (Hypertension): Consuming too much salt can lead to an increase in blood pressure. Elevated blood pressure is a major risk factor for heart disease, stroke, and kidney problems. The excess sodium in the diet can disrupt the balance of fluids in the body and put strain on blood vessels.
  2. Cardiovascular Issues: The strain that excess sodium places on the heart and blood vessels can contribute to the development of atherosclerosis (build-up of plaque in arteries), which in turn increases the risk of heart attacks, strokes, and other cardiovascular issues.
  3. Kidney Function: The kidneys play a crucial role in maintaining the body’s electrolyte balance, including sodium levels. High sodium intake can put extra stress on the kidneys, potentially leading to reduced kidney function over time. It may also contribute to the formation of kidney stones.
  4. Fluid Retention: Excessive salt consumption can lead to water retention in the body, causing bloating and swelling, particularly in areas like the hands, feet, and ankles. This is due to the body’s efforts to maintain a proper balance between sodium and water.
  5. Bone Health (Osteoporosis): Salt can leach calcium from bones over time. Calcium is essential for maintaining bone density and strength. Continuous calcium loss due to high salt intake can weaken bones, increasing the risk of conditions like osteoporosis.

The advice given by Dr. Namita Nadar to moderate salt intake is crucial for maintaining overall health. The World Health Organization (WHO) recommends that adults consume less than 5 grams (about 1 teaspoon) of salt per day. However, it’s important to note that not all sodium comes from the saltshaker; a significant amount comes from processed foods, canned foods, packaged snacks, and restaurant meals.

To reduce salt intake and promote better health:

  • Read Labels: Check the nutritional labels of packaged foods to understand their sodium content. Opt for low-sodium or sodium-free options whenever possible.
  • Cook at Home: Preparing meals at home gives you better control over the ingredients and the amount of salt used in cooking.
  • Use Herbs and Spices: Enhance the flavor of your dishes with herbs, spices, citrus juices, and other low-sodium flavorings instead of relying solely on salt.
  • Limit Processed Foods: Minimize your consumption of processed foods, which tend to be high in sodium. Fresh, whole foods are generally lower in sodium.
  • Be Mindful Dining Out: When eating at restaurants, ask for dishes with less salt or request that the chef prepares your meal with less added salt.

Remember, maintaining a balanced diet with moderate salt intake is essential for good health, especially when considering the potential risks associated with excessive sodium consumption.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.

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