Why pay attention to salt?
WHO recommends adults consume less than 2,000 mg of sodium a day, equivalent to less than 5 g of salt from all foods combined. This is general public-health guidance; a clinician may give different advice for an individual condition.
Start with the easy wins
- Taste before adding salt: cook with a little less, then adjust at the table if needed.
- Use flavour builders: ginger, garlic, cumin, coriander, chilli, fresh herbs and lemon can brighten a dish.
- Watch condiments: pickles, papad, chutneys, sauces and seasoning mixes can add sodium alongside the main meal.
- Compare labels: check sodium per serving on packaged snacks, soups and sauces. Serving sizes may differ.
- Choose plain staples more often: home-cooked dal, beans, vegetables and grains let you control the seasoning.
- Change gradually: a small reduction across several dishes may be easier to keep than a dramatic change overnight.
What about black salt or rock salt?
They still supply sodium. Swapping ordinary salt for another type does not make a salty meal low in sodium. If you have kidney disease or take medicines that affect potassium, ask a clinician before using potassium-based salt substitutes.
Quick answers
Should I stop using salt completely?
For most people, the aim is to keep total sodium in check, not to make every dish salt-free. Iodized salt can also be an iodine source; seek individual advice if you have a medical restriction.
Where does hidden salt come from?
Packaged snacks, sauces, instant foods and restaurant dishes can contribute sodium even when they do not taste very salty. Food labels help reveal it.
General information only. Food needs vary; ask a qualified clinician or registered dietitian about individual medical needs.