7 High-Sodium Indian Foods You Should Avoid to Reduce Salt Intake and Manage Hypertension Effectively

Kokila Chokkanathan
Many people sprinkle salt freely while cooking or eating, unaware that daily sodium intake often exceeds recommended limits. High sodium consumption is a major contributor to hypertension (high blood pressure) and increases the risk of heart disease and stroke. Here are seven common indian foods that are particularly high in sodium and should be limited:

1. Pickles (Achar)

· Pickles are heavily salted to preserve vegetables and fruits.

· Even a small serving can contribute significantly to daily sodium intake.

2. Papadums (Papads)

· Ready-made or restaurant papads often contain added salt and sodium-based preservatives.

· Frequent consumption can raise blood pressure over time.

3. Namkeen and Chips

· Packaged snacks like sev, bhujia, and potato chips are very high in salt.

· They also contain hidden sodium in flavoring agents.

4. Instant Noodles and Ready-to-Eat Meals

· Instant noodles and frozen foods are convenient but loaded with sodium to enhance taste.

· Regular intake can undermine heart-healthy diets.

5. Processed cheese and Paneer

· Packaged cheeses often have added salt, unlike fresh homemade paneer.

· Consuming large amounts can increase sodium load without realizing it.

6. Sauces and Chutneys

· Tomato ketchup, soy sauce, and certain chutneys contain high levels of salt.

· Even a tablespoon can contribute 150–200 mg of sodium.

7. Salted Nuts and Seeds

· Roasted peanuts, cashews, and sunflower seeds are often salted excessively.

· Choose unsalted or lightly roasted versions to keep sodium in check.

Tips to Reduce sodium Intake

· Cook at home using fresh ingredients instead of packaged foods.

· Use spices and herbs like cumin, coriander, garlic, and ginger to enhance flavor without extra salt.

· Read nutrition labels carefully when buying packaged foods.

· Rinse canned foods like beans or vegetables to reduce sodium.

· Gradually reduce salt in daily cooking to allow your taste buds to adjust.

Conclusion
Managing sodium intake is key to controlling hypertension and supporting heart health. By avoiding or limiting these high-sodium indian foods, and adopting fresh, home-cooked alternatives, you can reduce salt consumption effectively and maintain better overall health.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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