Salt is associated with not only food but a number of revolutions, from the famous Dandi March of our country to the French revolution. Without salt our food is flavourless and we cannot preserve our food. Without sodium our body cannot survive! It is needed to maintain the volume of our blood, the acid -base balance, transmission of nerve impulses and for normal cell function. This mineral, considered rare, is now freely available thanks to modern technology and food processing.Historically, man as the gatherer hunter did not need salt for his food; the sodium content of natural food - from cereal grains to pulses, meat, vegetables and fruits - met the demands of his body. We do not really need to add salt to our food to meet the body's sodium requirement, but when we became settlers and farmers we developed a taste for the mineral and since then we have slowly increased the content to a point where it is now becoming a health concern.
WHO recommends a salt intake of less than 5 gm/day, which is less than 2gm of Sodium/day. ICMR states that the body needs between 1.1 to 3.3 g of sodium or 2.8 to 8.3 g of Sodium Chloride aka salt per day to function. The actual intake is about twice this amount worldwide. The increase in sodium intake is linked to urbanization and an increased quantity and frequency of processed food intake.
High salt intake, a primary source of sodium in our diets, is linked to Hypertension, an increased risk of cardio vascular diseases and stroke. Low sodium diets are also recommended for people suffering from heart failure, renal failure and cirrhosis of the liver.
How to Maintain a Low Sodium Diet
It is easy to eat a low sodium diet. Its all a matter of just choosing right:
1. Lentils and pulses are naturally low in sodium and provide healthy proteins, folate, potassium, phosphorus and fibre.
2. Fresh milk, paneer, dahi are all low in sodium. Processed cheese like goat, ricotta and fresh mozzarella are low in sodium while hard cheeses like cheddar, and cheese spread have a high sodium content.
3. Fruits and vegetables, which are seasonal and fresh, you can eat any amount. In addition to being low in Sodium, they are rich in Potassium, which also helps control your BP and is complimentary to Sodium. Fresh frozen fruits or dried fruits are a thumbs up but canned and marinated vegetables are a high source of sodium. Tomato sauces and ketchup are also to be consumed in small quantities.
4. Whole grains and cereals in their natural form are the healthiest. Breakfast cereals made from these are also great choices. Breads, biscuits, baking mixtures, ready to eat cereals are where we add extra sodium to our daily diet. Ready to eat meals, bakery items like croissants, doughnuts all add a large amount of sodium to our intake.
5. Snacks are the main area where we introduce excessive sodium in our daily meals. Nuts and seeds are a healthy snack choice, however salted nuts and seeds are a no no. Snacks like potato chips, salted buttered popcorn and our favourite namkeens and commercially prepared Mathis are not only high in sodium but also fat and are calorie dense to.
6. Keep the salt shaker off the table, cook with just enough salt to add flavour. Sauces like soy, fish sauce, pickles and chutney's all use salt for preservation, use them in moderation.
