According to the World Health Organization (WHO), an adult should consume no more than 5 grams of salt (about one teaspoon) per day. Yet, most people consume much more. The real challenge is that a large portion of salt in our diet comes from processed foods, bread, and packaged snacks, while we often only monitor the salt added to home-cooked meals.
Dr. Tahseen Siddiqui, Chief Dietitian at Saifi Hospital, Mumbai, says that with a little awareness, it’s possible to balance taste and health. She suggests five easy ways to control salt intake:
5 Tips to Control Salt Consumption
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Taste Before Adding Salt – While cooking, taste the food first, then add a small amount of salt. Adjust gradually by tasting repeatedly.
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Use Spices and Herbs – Enhance flavor with spices like turmeric, cumin, coriander, and herbs like basil, oregano, and rosemary. This makes food flavorful even with less salt.
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Add Lemon or Orange Juice – Citrus enhances taste naturally. Works great in salads, roasted vegetables, and non-vegetarian dishes.
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Don’t Consider Any Salt ‘Healthy’ – Pink salt, sea salt, or other premium salts may contain some minerals, but they are essentially sodium. Excess consumption should be avoided.
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Reduce Gradually – If you are used to high salt intake, don’t cut it abruptly. Reduce slowly so your body can adapt to the new habit over time.
Balancing Taste and Health
Smart use of salt—both in quantity and method—can help prevent serious conditions like heart disease, kidney issues, and high blood pressure.
Disclaimer: This article is for general informational purposes. Consult a qualified doctor for any health concerns.
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