We often think of salt as just a pinch added to food, but in reality, it quietly sneaks into our snacks, sauces, breads, and ready-to-eat meals. Too much sodium in the diet can raise blood pressure, strain the heart and kidneys, and leave us feeling bloated or tired. The good news? Small changes like using herbs, spices, lemon, or vinegar instead of extra salt can protect your health without compromising taste. 

This quick quiz will help you reflect on your daily habits and see if hidden salt is finding its way onto your plate. Ready to find out how “salt smart” you are?


Are Your Meals High In Sodium?

Do you often add extra salt to the table after food is cooked?

Does your snack plate often includes chips, namkeen, or salty biscuits, like almost 3-4 days a week?

Do you check food labels for sodium content before buying packaged items?

Instant noodles or ready-to-cook soups are quick fixes; do they find a regular place in your meals?

Regularly

Rarely/Never

How often do you prefer having pickles, papad, or chutneys with your meals?

Cheese 

Banana

Which of this food is low in sodium? 

Weekly/Bi-weekly

Monthly/Occasionally

How often do you eat outside food like pizza, burgers, fries, sausages, or fried snacks?

Does your daily meals usually include cheese, bread, or processed meats.

Rich gravies with ready to cook masala mixes

Grilling and steaming with dried herbs and spices

Which is the best cooking practice to reduce sodium content from food?

Low-sodium salts, processed or packaged sauces

Lemon, dry mango powder, herbs and spices

Which is a low sodium, better alternative to add flavour to food?

Low blood sugar

High blood pressure

Eating too much sodium can increase the risk of:

5000 mg (about 2 teaspoons of salt)

2300 mg (about 1 teaspoon of salt)

What is the recommended daily sodium intake for an average Indian adult?

Salt Overload! Time to take charge of your health.
Your current habits suggest you consume salt at levels that could harm your health if left unchecked. Frequent processed, fried, or packaged foods may be putting stress on your heart, kidneys, and blood pressure. Begin with small, realistic steps: replace one salty snack with fresh fruit, rinse canned foods, and keep a check on your saltshaker. Over time, your taste buds will adjust, and healthier choices will feel natural.
For more healthy nourishment-related updates and tips to reduce sodium intake, check out ‘Healthy Heart’ popular circle and join ‘Beat Hypertension’ guided program.


POOR

Salt Risk! A few swaps can lower your salt load.
Your responses show that you may be consuming more salt than recommended, and hidden sodium is likely a big part of your meals. This can raise your risk for high blood pressure, bloating, and heart disease in the long run. Start by reducing visible salt, cutting down instant and packaged foods, and adding more fresh fruits and vegetables to balance your meals.
For more healthy nourishment-related updates, check out our various healthy recipes over the Wellness Corner App.


BELOW AVERAGE

Salt Aware! You’re mindful, but sodium sneaks in.  
You are aware of your salt intake and already practicing some good habits, but sodium may still be slipping in through packaged snacks, sauces, or frequent eating out. Pay extra attention to food labels and try to reduce processed foods gradually. Small swaps like homemade chutneys, fresh snacks, or unsalted nuts can make a big difference.
 For more healthy nourishment-related updates, join our ‘Beat Hypertension’ guided wellness programs available over the Wellness Corner App.


MODERATE

Salt Smart! You’re doing a great job.
You are doing an excellent job at keeping your sodium intake under control. Your habits show that you are mindful of hidden salt in packaged and processed foods. Continue experimenting with herbs, spices, lemon, and natural flavors to keep meals tasty. Stay consistent, and your heart and blood pressure will thank you.
For more healthy nourishment-related updates, check out our popular circle ‘Healthy Heart’ over the Wellness Corner App.


GOOD

Are Your Meals High In Sodium?

Brilliantly

Content & Links