Sodium and salt are not the same: table salt (sodium chloride) is 40% sodium by weight. ICMR-NIN’s Dietary Guidelines for Indians 2024 recommends less than 5 g of salt (about 2 300 mg of sodium) per day, in line with the WHO position. NIN-DGI reports Indian intake ranges from 3 g to 10 g/day across states, with about 45 % of the population exceeding 5 g/day.
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. NIN-DGI 2024 also flags ketchup, sauces, salted fish and butter, baking soda and powder, and added MSG.
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.