Why Avoiding Salt Is So Hard in India – and What We Can Actually Do About It
Madhu Kiran Kota
Nutrition Consultant at Clearcals specializing in holistic nutrition strategies
World Hypertension Day in May reminds us of a silent threat — high blood pressure every year. Yet, what’s harder to admit is this: even when we know salt is a culprit, avoiding it in Indian diets feels nearly impossible.
As a nutritionist who works with Indian families, I’ve seen the struggles firsthand. Salt is not just a taste enhancer in our kitchens — it’s deeply rooted in tradition, culture, and convenience. But today, let’s break this down and look at the challenge practically, not with guilt or blame, but with understanding and doable steps.
Salt in the Indian Diet: It’s Complicated
Salt isn’t just a pinch in our curries — it’s everywhere:
Now add the Indian love for street food, chatpata snacks, namkeen tea-time bites, and curd rice with pickles… and suddenly, reducing salt becomes a cultural challenge, not just a nutritional one.
The Silent Killer: How Salt Affects Blood Pressure
When we consume excess salt, the body holds onto more water to dilute the sodium. This increases the volume of blood in your bloodstream, leading to higher blood pressure.
Over time, this:
India now has one of the highest burdens of hypertension globally, with cases rising in both urban and rural areas.
Why It’s So Hard to Cut Down on Salt in India – A Closer Look
Let’s walk through the key reasons Indian households struggle to reduce salt, as shown in the flowchart:
1. Traditional Cooking Habits
Indian food is rich in flavour, and salt is deeply embedded in every meal. Most home-cooked dishes are not measured, and recipes passed through generations often begin with "add salt to taste".
Even foods for children or the elderly are often over-salted unknowingly, simply because we don’t measure salt in teaspoons.
2. Salt in Spice Mixes
Store-bought spice powders like:
We assume we’re adding only a pinch, but these blends add up quickly.
3. High-Salt Condiments
Pickles, papads, chutneys, sauces, and even curd accompaniments are major sources of hidden salt.
For example:
4. Processed and Packaged Foods
Even "healthy-looking" snacks like baked namkeen, crackers, whole-wheat biscuits, or ready-to-eat dals often contain added sodium for flavour and shelf life.
Young adults and kids today consume large amounts of these items daily, increasing their long-term hypertension risk.
5. Eating Out and Ordering In
Street food, restaurant meals, and food delivery services rarely disclose salt content. Meals are tailored to taste, not health.
Ordering out 2–3 times a week, especially from fast-food chains or tiffin services, adds invisible sodium that no one counts.
A Mindset Shift — From “Avoid Salt” to “Be Aware of Salt”
Telling people to “avoid salt” without context doesn’t work — it only makes them feel judged, confused, or overwhelmed.
Instead, what we need is a shift:
Let’s look at what we CAN do realistically, without giving up our beloved foods or culture.
7 Practical Tips to Manage Salt in Indian Diets
✅ 1. Use Measured Salt While Cooking
Start by keeping a dedicated 1/4 tsp spoon for daily cooking. Limit salt to 1–1.5 teaspoons a day for the whole family.
Once you measure it, you become more mindful and slowly adjust to a lower-salt taste without noticing.
✅ 2. Switch to Homemade Spice Blends
Prepare masalas at home without salt. This gives you control and cuts down on hidden sodium from store-bought powders.
Start with simple blends like:
✅ 3. Limit Pickles, Papads & Condiments
Instead of removing them completely, treat them like extras, not essentials.
✅ 4. Boost Flavour with Herbs & Natural Ingredients
Instead of extra salt, use:
These enhance taste without increasing sodium.
✅ 5. Read Nutrition Labels on Packaged Foods
Check for:
Also, avoid “salted,” “savoury,” or “chatpata” snacks — these are almost always high in sodium.
✅ 6. Cook Fresh When Possible
Freshly cooked meals have better control over salt than reheated or ready-made foods.
Make extras of dal, sabzi, or khichdi and store, but avoid over-relying on packaged or restaurant food as daily meals.
✅ 7. Talk About It — Without Fear
If someone in your family has high BP, don’t keep them on “bland” food while others eat salty snacks around them. It creates emotional resistance.
Instead, reduce salt for the whole family slowly — retrain the taste buds together. It builds support and makes the person feel included, not punished.
Special Note for Parents
Children get used to salty tastes early. The more salty chips, fries, Maggi, and bread they eat, the more likely they are to crave them later.
So, protect their health by:
Salt Isn’t the Villain — Overuse Is
Salt has always been part of Indian culture — it’s a preservative, a purifier, and a flavour enhancer. Our ancestors used it wisely, not excessively.
Today, we need to return to balance, not by fearing salt, but by understanding it.
Hypertension is a growing health crisis in India. But if we can start small, stay consistent, and choose awareness over anxiety, we can protect our families for generations to come.
🙋♀️ What You Can Do Today:
Because small changes today make for stronger hearts tomorrow.
Have you tried reducing salt in your meals? What worked and what didn’t? Let’s start a conversation — I’d love to hear your experience.
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