Multiple studies have showed that an adult needs less than five grams of salt per day. However, an average Indian consumes 8–11 grams a day, twice the recommended limit. High salt consumption is one of the major causes of several non-communicable diseases (NCDs) such as hypertension, cardiovascular diseases, diabetes, and kidney disorders.The state govt, along with Rajiv Gandhi University of Health Sciences (RGUHS), in collaboration with Vision for Social Development (VSD) and Resolve to Save Lives (RTSL), launched a Halt Salt campaign last year to guide the state’s salt reduction initiative. As part of this, health minister Dinesh Gundu Rao Tuesday launched ‘Addressing Dietary Risk Factors, including Salt Reduction’, a training manual for health practitioners. Here is how the manual advises to cut salt from the diet:Sodium requirement per dayAge group — Approx salt intake18–60 years – less than 5g 7–9 years – 4g 4–6 years – 3.3g1–3 years – 2.5g6–12 months – 1.6g Tips to cut down salt consumption Aim to extend the use of a salt bag by more days than usualLimit the preparation and consumption of high-sodium foods like chutneys, papads, and rasamUse other spices like tamarind, dried mango powder, and seasonings like garlic, herb blends, saffron, and hot spices to maintain tasteConsider replacing regular salt with low-sodium iodised saltHow to shop smartAvoid instant foods such as noodles and soup mixes that are usually high in saltFind alternatives. For example, use unsalted butter instead of salted butterBuy fresh fruits and vegetables more, as they are usually low in sodium and contain other nutrientsLimit the purchase of snacks and savoury foods, including ready-to-eat items like namkeens, murukku, banana chips/potato chips, and biscuitsTips to cut down on salt if you regularly eat outsideIf you are a regular at a restaurant, request in advance that your meals are prepared with less saltAvoid regular consumption of foods such as chaat, pakodas, and pani puriRequest the restaurant/mess not to provide food accompaniments such as pickles, ketchup, and papads along with your meals — Text by Jahnavi TR
