Indians ‘Over Consume’ Salt as per New Study – Here are 5 alternatives that help maintain Sodium level naturally

Digital Desk: To add flavour to our regular food, just a pinch of salt is enough. No recipe is complete without salt, the one condiment. But a small amount may completely change the flavour and have negative health effects at the same time. Indians consume 3gm overdoses of salt, according to a recent ICMR study. A maximum of 5 gm of salt per day is advised by the World Health Organisation (WHO). The most recent study, however, found that men consume 7.1 grams more salt than women.

According to the study, the following people have a higher salt consumption:

• Employed people – 8.6 gm

•         Current tobacco users – 8.3 gm

•         Among obese persons – 9.2 gms

•         Those with high blood pressure – 8.5 gms

The WHO recommends 5g of salt per day for the human body's optimal functioning. Additionally, lowering it to 5 gm reduces the risk of hypertension by 25%.

Everything in excess is harmful, including too much salt. Salt consumption can have a negative impact on health if it is excessive. Therefore, it's important to monitor our salt intake in our diets to prevent silent organ damage.

Being addicted to salt makes it difficult to cut back. How therefore can we reduce intake? It might be simple to find alternatives to every issue. and discovering salt substitutes can aid in obtaining that flavour while regulating daily sodium intake.

1. Lemon juice or zest: Lemon juice or zest is a great alternative to salt. Lemon juice operates similarly to salt as an acid supply by enhancing the flavour of food. In the meantime, lemon zest adds a stronger citrus flavour.

2. Mango powder, or amchur: Amchur is a spice that is often referred to as mango powder. Amchur powder is a fantastic salt substitute because it is packed with antioxidants. Amchur powder can be used in a variety of dishes, including soups, chutneys, curries, and dals.

3. Garlic: We now understand that the majority of these health effects are brought on by a substance called allicin, which is also in charge of giving garlic its distinctive smell. When someone has high blood pressure, garlic significantly lowers their blood pressure. Garlic enhances flavour without adding more salt.

4. Ground black pepper is versatile and can improve practically any savoury meal thanks to its robust flavour and mild heat. Additionally, black pepper may lessen inflammation, which has been related to chronic illnesses including cancer and heart disease.

5. Dill: The flavour of dill is distinctively lemony-sweet and slightly harsh. Due to their strong anti-inflammatory and antioxidant qualities, flavonoids, like those present in dill, have been demonstrated to protect heart health.