Sodium and salt are not the same: table salt (sodium chloride) is 40% sodium by weight. The WHO recommends less than 2 g of sodium per day (roughly 5 g of salt). Indian average intake is estimated at 8–10 g of salt daily — well above this.
Most sodium comes from invisible sources, not the salt shaker: papad, achaar (pickle), processed and packaged foods, restaurant meals, and preserved meats. Ready-to-eat snacks, instant noodles, and bread are significant contributors.
High sodium intake raises blood pressure by increasing blood volume; this effect is more pronounced in “salt-sensitive” individuals (common in South Asian populations) but applies broadly. Reducing sodium is one of the most reliable dietary levers for hypertension and is central to the DASH diet.
Practical reductions: use less salt in cooking, rinse canned legumes, choose low-sodium versions of sauces and pickles, read nutrition labels (aim for foods with less than 120 mg sodium per 100 g), and limit high-sodium condiments. Potassium — from fruit, vegetables, and dal — counterbalances sodium’s blood pressure effects.