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The incidence of heart attacks is increasing among younger individuals, particularly those under the age of 40, who now account for 25–30% of all heart attacks in the country.
Reducing even a small quantity of salt is a meaningful starting point for individuals with hypertension.
Heart disease especially coronary artery disease (heart attacks) continues to be a leading cause of death in India. Alarmingly, the incidence of heart attacks is increasing among younger individuals, particularly those under the age of 40, who now account for 25–30% of all heart attacks in the country.
The most common culprit? An unhealthy lifestyle. Among various lifestyle factors, diet plays a crucial role in heart health. A healthy diet can significantly reduce the risk of heart disease.
Dr Mahesh Agarwal, Consultant Cardiologist at Manipal Hospital, Bhubaneswar, shares vital insights on one silent dietary offender: hidden salt.
What Are Hidden Salts?
We all add salt to food based on our taste preferences, this is known as table salt. However, many foods contain sodium that isn’t obvious or visible. These are known as hidden salts.
Hidden salts are commonly found in packaged and processed foods, where manufacturers add them to enhance taste and increase shelf life. Shockingly, hidden salts contribute to nearly 70–80% of our daily sodium intake.
In today’s fast-paced lifestyle, many people opt for spicy, processed, and fast foods, which are often high in:
Unsaturated fats
Excess sodium
Refined carbohydrates
And very little fiber
Even foods we might assume are relatively harmless can contain high amounts of sodium. This includes:
Bread
Cheese
Pickles
Noodles
Papad
Bhujia and namkeen
Instant soups
Pizzas
Pasta
How Does Excess Sodium Affect the Heart?
Sodium is an essential electrolyte that helps regulate fluid balance and nerve function. However, excessive sodium intake more than 1.5 to 2.5 grams per day (equivalent to 5–6 grams of salt) can have serious health consequences.
Here’s how it impacts the heart:
Sodium causes fluid retention, which raises blood pressure.
Sustained high blood pressure damages the inner lining of blood vessels, called the endothelium.
This damage makes arteries thick and stiff, promoting cholesterol plaque formation.
These plaques block blood flow and are the main cause of heart attacks, strokes, retinal blindness, peripheral arterial disease, and gangrene.
Over time, the heart has to work harder to pump blood against this high pressure, leading to heart muscle strain and ultimately heart failure.
5 Best Ways to Reduce Hidden Salt Intake
Limit processed and packaged foods like papad, bhujia, namkeen, pickles, sauces, processed meats, pizzas, and ready-to-eat snacks that often contain excessive hidden salt.
Choose fresh food, vegetables, fruits, and meat over packaged alternatives.
Check nutrition labels carefully when consuming packaged products. Look for sodium or salt content.
Cook at home to have control over salt intake. Enhance flavour using herbs and spices like cumin, turmeric, coriander, ginger, lemon, and fresh herbs instead of relying solely on salt.
Rinse canned foods (vegetables, beans, meats) thoroughly under water to remove excess sodium.
Awareness is the first step towards prevention. By identifying and reducing your hidden salt intake, you take a powerful step toward protecting your heart and your future.
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl…Read More
Swati Chaturvedi, a seasoned media and journalism aficionado with over 10 years of expertise, is not just a storyteller; she’s a weaver of wit and wisdom in the digital landscape. As a key figure in News18 Engl… Read More
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