indian food


Any dish will benefit from a good mix of salt and sweetness. An excess of any of these factors may result in a dish with poor taste and alarmingly low satiety levels. Is too much salt, however, harmful to our health? Can we just sprinkling salt liberally on our food and not worry about our health? Table salt has only recently gained a poor reputation. Doctors have been crying their eyes out over how important it is to limit your sodium intake per day. Recent research has shown that consuming too much salt can be harmful to one’s health.

What is sodium?

Sodium is an important mineral that helps the body maintain fluid and electrolyte balance, regulate blood pressure, and transmit nerve impulses.

Sodium deficiency is uncommon, but it can occur in people who have had a lot of vomiting or diarrhea, athletes who drink a lot of water, or people who fast on juice and water on a regular basis.

Overconsumption of sodium is much more common, and it can lead to high blood pressure, which raises the risk of heart disease and stroke.

While the current daily value ( percent DV) for sodium is 2400mg, the American Heart Association recommends that people with high blood pressure consume less than 1500mg a day, or less than 3/4 teaspoon of salt.

Since all life requires sodium to survive, it is naturally present in all foods and does not need to be added. Table salt, sauces, salad dressings, cured meats, bacon, pickles, bullion, instant broth, roasted salted nuts, cookies, fast food, and processed foods are all high in sodium.

Sodium Consumption

According to a new study conducted by the Public Health Foundation of India, Indians consume much more salt than the WHO-recommended daily cap of 5 gms (PHFI). The study discovered that salt consumption in Delhi and Haryana was 9.5 gms per day, while in Andhra Pradesh it was 10.4 gms per day. The results were presented in the PLOS ONE journal.

 Although it’s fine to indulge in high-salt foods every now and then, if they’re a daily part of your diet, you need to take action. Eating too much sodium can aggravate hypertension. Hypertension is a disorder in which the blood exerts an excessive amount of force against the artery walls.

According to the American Heart Association, a typical blood pressure is 120/80. Pre-hypertension is described as a blood pressure reading of 120/80 to 140/90, with anything higher than 140/90 requiring medical attention.

 Your diet has a major impact on how well you manage your blood pressure. A diet for high blood pressure should be low in sodium and abundant in fiber-rich fruits, whole grains, and vegetables.

 Indian Food on a Low-Sodium Diet

 For many people, a low-sodium diet is important. Every day, many too many of us consume far more sodium than is recommended, resulting in high blood pressure and an increased risk of heart disease, stroke, and other complications. The issue is that sodium is extremely difficult to avoid, particularly in preserved foods and restaurant food. Is it possible to eat high-quality Indian food while also limiting your sodium intake?

 There are ways to reduce the sodium content of Indian food. Indian cuisine is known for its strong flavouring agents, which make it simple to achieve a great taste without using salt. For most people, table salt is the main source of sodium, so eliminating it from the diet is a vital aspect of a low-sodium diet. However, some dishes may have a higher salt content than others. If you’re on a low-sodium diet, avoid fried foods and instead opt for baked options. Soups and creamy curries should be avoided in favour of tandoor-based dishes.


indian food

What Foods Are High In Sodium?

A list of foods high in sodium is given below:

  • Salt from the table
  • Pickled Salami
  • Soy sauce is an Asian condiment.
  • cheese that has been processed
  • Jerky of ham and beef
  • Olives from Celery
  • Chard (Swiss chard)


What Foods Do You Avoid Because They Are High In Sodium?

 The following is a list of some of the most popular high-sodium foods to avoid in order to keep your sodium levels in check:

  • Meat, seafood, or cold cuts that have been smoked, cured, or canned
  • Nuts salted
  • Beans in a can with salt added
  • Meats that have been breaded and frozen, as well as meals like pizza and burritos
  • Sauces and processed cheese
  • Salted tops on breads and rolls
  • Crackers of salt
  • Potato, pasta, rice, and stuffing blends that have been prepackaged and refined
  • Ham, bacon, or even salted pork-based vegetables
  • Pasta that has been commercially made, as well as salsa and tomato sauce
  • Soup from the can
  • a cup of ramen noodles, as well as seasoned ramen mixes
  • Some sauces and marinades, as well as seasoning salt
  • The condiment ketchup
  • a cup of ramen noodles, as well as seasoned ramen mixes
  • Some sauces and marinades, as well as seasoning salt
  • Salted butter or margarine
  • Cake or pudding in a flash

Which foods have the least amount of sodium?

 You can substitute any of the following foods for the above high-sodium foods:

  • Shellfish or fish
  • Nuts and beans that haven’t been salted
  • a dozen eggs
  • Breasts of chicken or turkey (without skin)
  • Peas and beans, dried
  • Fruits and vegetables that comes in season
  • Oats and lentils

Here are some Indian dishes that are low in sodium :

  • Buttermilk is a healthy option because it is low in fat and aids digestion. It contains a lot of potassium, calcium, phosphorus, and vitamin B12.
  • Ragi dosa: A popular South Indian dish made from the superfood ragi. Ragi is beneficial to those who are trying to lose weight. It contains monounsaturated fat and is high in fibre.
  • Chicken tikka: Chicken tikka is a popular dish among foreign tourists because it is tasty and has many health benefits. 

         However, when making tikka, try to use as few spices and oil as possible.

  • Daal tadka (the well-known yellow daal): Arhar daal is a dish that is cooked in almost every Indian home and is enjoyed with rice even by small children. Daal is high in protein and easily digestible. This daal is also used to make porridge.
  • Tandoori chicken: Because it is cooked in a clay oven, tandoori chicken is a healthy option when prepared with fewer spices and less oil.
  • Fish curries: Because India is surrounded by seas, we have a wide range of dishes made from local fish. Try to cook your fish with as few spices and oils as possible.


Salt is one of the most important ingredients that can be found in almost any home. Adding a pinch of salt to your meal, whether it’s Indian or Italian, will improve the flavor. Adding so much of it can also make the dish salty. However, if you believe that adding salt to your dish does not require much thought, you are mistaken.

Sodium is essential for survival. But bear in mind that it’s not without flaws.

Coriander Leaf is a famous restaurant in Yangon, Myanmar. When it comes to Coriander Leaf, nothing beats healthy hearty North Indian food. This restaurant gives a pleasurable experience as well as a delectable meal. The food is tasty and genuine.

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