Updated at : 18-03-26 15:11:00

Reducing Salt Intake For Heart Health: A Simple Lifestyle Change That Works Wonders For You

Remember 12 March 1930, Dandi March?

Gandhiji launched this civil disobedience movement to challenge British laws. India was free…salt became a symbol of freedom. But may not be for your ‘Heart.’

Your very dear ‘chutki var namak’ and ‘swad anusar namak’ can enslave your heart for good!

We have have research based analysis to back our claims.

More than 4 out of 5 CVD deaths are heart attacks and strokes.

India contributes to a 20% of the global heart attack deaths. There are enough reasons to feel concerned.

Hence, reducing salt intake for heart health must be the mantra of redemption. How? Stay with us till the end as we unfold this salty story.

Reducing Salt Intake For Heart Health: What Does The New Research Say?

Researchers in France found that lower daily consumption by 0.35 gms could prevent more than 1000 deaths.

There is a parallel study done in the United Kingdom, which observed that the sodium reduction goal of the country could drastically bring down average salt consumption by up to a massive 17.5%.

This disciplined lifestyle choice could reduce 100000 cases of ischemic heart disease and strokes (25000). Salt and blood pressure have a direct relationship across diverse populations.

Now these are indeed substantial figures! You can not undermine it. So, if you consciously reduce your salt intake, you can reduce your chances of having a heart attack.

Do you consume high amounts of sugar in your diet? Kya apke khane me namak hai?

It's time to change it. You could discuss it with a cardiologist regarding it.

Low Salt, High Lifespan: A Japanese Story

Okinawa, a province in Japan, was known for people with the longest lifespan. The secret— Okinawa Diet.

We will not go into the details of it, but pick up some golden advice for you and your heart.

Okinawans, as a part of their disciplined food habit, ate “half as much salt as the rest of Japan.” They consumed only 7 gms per day, against the average of 12 gms. They lived long.

(Source: Ikigai: The Japanese Secret to a Long and Happy Life)

The High Salt Foods

Sodium is found in most of the foods categories. Here are some examples of foods that are notorious for their high salt content.

Starchy and non-starchy vegetables.
Meat and seafood dishes.
Pizza.
Soups.
Chips, Crackers and Namkeen.
Desserts and sweet snacks.
Rice and pasta.
Bread and tortillas.

The above foods have high sodium levels. Reduce them substantially and prepare your “low sodium diet.” It's the need of the hour. Consciously eating low-salt foods helps reduce salt intake for heart health.

Even indian general foods have substantial salt content. Hence, you need to look out for tips to reduce sodium in Indian cooking.

So, check your blood sugar and diabetes if you are a regular desi food eater. Maintain a healthy lifestyle and reduce salt consumption to give your heart real freedom from suffering for a long, long time.

FAQs:

1. How much salt per day for BP patients in India

If you are from India, you must ensure that you consume less than 5 grams of salt every day.

2. Do you need to check the Sodium intake for hypertension?

Yes, high-sodium and salt-based foods may lead to high flow in arterial vessels. So be careful.

3. What are the Salt alternatives?

Potassium Chloride has characteristics like salt. They taste close to sodium chloride. It helps in your BP management.

4. Which salt shall I look up for managing the blood pressure?

You may choose low-sodium salt. It might help in bringing down sodium intake and also heart diseas risk

5. Can I take the much-talked-about Himalayan Salt for blood pressure?

Himalayan salt may have other benefits, but it carries the same risks as other types of dietary sodium. No salt is risk-free.

6. What processed foods have high sodium content?

Processed meat products, namkeen (snacks), pasta, and Soups have extremely high salt content.