• Published on: Jun 13, 2025
  • 3 minute read
  • By: Secondmedic Expert

Hidden Sodium In Indian Foods – Why It Matters

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When we think of salty foods, items like chips, pickles, and papads usually come to mind. But what if we told you that many everyday Indian dishes — the ones we consider "normal" or even "healthy" — are loaded with hidden sodium? This is especially important because excess salt (sodium) is a major factor behind rising cases of high blood pressure, heart disease, and kidney problems in India.

Let’s understand what hidden sodium is, why it is found in so many Indian foods, and how it silently affects your health.

What Is Sodium and Why Do We Need It?

Sodium is a mineral that our body needs in small amounts. It helps in:

  • Controlling blood pressure

  • Balancing fluids in the body

  • Supporting muscle and nerve function
     

But the key word here is “small” amounts.

According to the World Health Organization (WHO), an adult should not consume more than 2,000 mg of sodium per day — roughly one teaspoon of salt. However, studies show that Indians are consuming twice that amount, and often without realizing it.

What Is Hidden Sodium?

Hidden sodium refers to the salt content in foods that don’t taste salty or where you don’t expect salt. This includes:

  • Ready-made spice blends

  • Pickles and chutneys

  • Snacks like bhujia, samosas, or farsan

  • Bakery items like bread, biscuits, and cakes

  • Canned or preserved foods

  • Processed or packaged items like instant noodles or ready-to-eat meals
     

You might not sprinkle extra salt on these foods, but they already contain high levels of sodium.

Common Indian Foods High in Hidden Sodium

Here are some everyday foods that may surprise you with their sodium levels:

1. Pickles and Papads

Almost every Indian household has pickles and papads. A single spoon of pickle or a piece of papad can have 200-300 mg of sodium. We eat them as sides, but they add up quickly in your daily intake.

2. Spice Mixes and Masalas

Store-bought masalas like garam masala, chaat masala, and pav bhaji masala often contain added salt to enhance flavor. Every spoon you add means more sodium, even if you don’t add salt separately.

3. Instant and Packaged Foods

Instant noodles, soups, and snacks like sev, murukku, or mixture are loaded with salt to preserve them and enhance taste. Even a small packet can exceed 1,000 mg sodium!

4. Street Food

Street foods like chaat, vada pav, samosa, and pakoras are often seasoned heavily with salty masalas, chutneys, and sauces.

5. Restaurant & Takeaway Food

Curries, biryanis, dals, and even roti or naan from restaurants contain more salt than home-cooked food. Chefs add salt multiple times – during marination, cooking, and seasoning.

How Hidden Sodium Affects Your Health

1. High Blood Pressure

Sodium pulls water into the bloodstream, increasing blood volume. This raises your blood pressure, putting strain on the heart.

2. Heart Disease & Stroke

Over time, high blood pressure damages arteries, leading to heart attacks and strokes — two of the biggest killers in India.

3. Kidney Damage

Excess sodium makes kidneys work harder, and over time, they may fail to remove toxins efficiently.

4. Water Retention and Bloating

High sodium causes your body to hold on to extra water, making you feel puffy and bloated.

5. Increased Risk of Osteoporosis

Too much salt can cause the body to lose calcium, leading to weak bones over time.

Why Is This a Bigger Issue in India?

  • Cultural habits: We love flavor, and salt enhances taste. From spicy pickles to tangy chaat, salt is everywhere in Indian cuisine.
     

  • Lack of awareness: Many people don’t know that even “non-salty” foods like biscuits or bread have sodium.
     

  • No clear labeling: Many Indian packaged foods don’t clearly mention sodium levels.
     

  • Rising packaged food consumption: Urban lifestyles mean more reliance on processed foods.
     

How to Reduce Hidden Sodium in Your Diet

You don’t need to give up your favorite Indian foods — just make smarter choices:

Read Labels

Look for “low sodium” or “no added salt” options in packaged foods. Check the nutrition panel for sodium content.

Cook at Home

Cooking at home gives you full control over how much salt you use. Avoid adding salt to rice or chapati dough.

Limit Pickles, Papads & Chutneys

Enjoy these in moderation — they are sodium bombs. Use smaller portions or make low-salt versions at home.

Cut Back on Packaged Snacks

Instead of salted namkeen, go for roasted chana, fresh fruits, or homemade snacks.

Use Herbs & Spices

Flavor your food with herbs like coriander, mint, curry leaves, or spices like cumin, turmeric, ginger, garlic, and mustard. They add taste without the salt.

Avoid Extra Table Salt

Don’t sprinkle salt on salads, curd, or fruits. Train your taste buds to enjoy food with less salt.

Hydrate Well

Drink enough water daily — it helps flush out excess sodium from the body.

A Word for Those With Health Issues

If you have high blood pressure, kidney issues, or are at risk of heart disease, you need to be even more careful. Talk to your doctor or a dietitian about a low-sodium diet plan suitable for your lifestyle.

Conclusion: Don’t Let Sodium Stay Hidden

Sodium is essential in small amounts, but hidden sodium in Indian foods is putting your health at risk — quietly, every day. The problem is not just about adding less salt; it's about knowing where the salt is hiding.

Start small — read food labels, choose fresh over processed, and use herbs to flavor your meals. With a little awareness and effort, you can take control of your salt intake and protect your long-term health.

Take the first step towards a healthier heart and body by learning more about hidden sodium in Indian foods – why it matters.

Read FAQs


A. Hidden sodium refers to salt content present in foods that don't taste salty or where salt isn't obvious—like pickles, papads, spice mixes, processed snacks, and ready-made meals.

A. Too much sodium can lead to high blood pressure, heart disease, kidney issues, water retention, and even bone loss over time.

A. Foods like packaged namkeens, instant noodles, restaurant curries, pickles, chutneys, and bakery items often contain high levels of hidden sodium.

A. Use natural herbs and spices like ginger, garlic, coriander, cumin, and lemon juice to enhance flavor without adding salt.

A. Useful tests include Serum Sodium, 24-Hour Urine Sodium, and comprehensive packages like Thyrocare's Aarogyam profiles available via SecondMedic.

Read Blog
Mold Allergies and Rainy Weather: Hidden Health Risks

Mold Allergies and Rainy Weather: Hidden Health Risks

As the monsoon rains bring down the temperature and offer relief from summer heat, they also bring something far less pleasant—mold. Most people don’t think much about mold until it becomes a visible problem on walls or ceilings. But for many, especially those with allergies or asthma, mold exposure during rainy weather can silently affect health in serious ways.

Let’s explore how mold allergies and rainy weather are connected and what you can do to protect your health.

 

Why Rainy Weather Triggers Mold Allergies

Mold is a type of fungus that grows in warm, damp, and humid environments—exactly the conditions that monsoon creates. During rainy weather, moisture builds up in bathrooms, under sinks, walls, and even in wardrobes or carpets. This hidden dampness becomes the perfect breeding ground for mold spores.

These spores are microscopic particles that float in the air. When inhaled, they can cause allergic reactions in sensitive individuals.

 

Common Symptoms of Mold Allergy

Mold allergy symptoms often mimic common cold or seasonal allergies, but they last longer and don’t respond to typical treatments like cold tablets. Symptoms include:

  • Runny or blocked nose
     

  • Frequent sneezing
     

  • Itchy or watery eyes
     

  • Skin irritation or rashes
     

  • Persistent cough
     

  • Wheezing or shortness of breath
     

  • Headaches or brain fog
     

  • Fatigue or low energy
     

If these symptoms worsen during rainy weather, mold could be the hidden trigger.

 

Where Mold Hides in Your Home

Mold doesn’t always grow where you can see it. Common hiding spots include:

  • Behind walls or wallpaper
     

  • Under carpets and floor mats
     

  • Near leaky pipes or taps
     

  • On ceilings with water damage
     

  • Around AC vents
     

  • In kitchen corners or under the sink
     

  • Inside cupboards with poor ventilation
     

The danger is that you can breathe in mold spores even if you can’t see the mold.

 

Who Is at Higher Risk?

Certain groups of people are more vulnerable to mold-related health issues:

  • Children
     

  • Asthma patients
     

  • People with sinus problems
     

  • Those with weak immunity
     

  • Seniors
     

  • People with respiratory issues
     

Even healthy people can experience discomfort with constant exposure to mold during monsoon.

 

Hidden Health Effects of Mold

Apart from typical allergy symptoms, long-term mold exposure can lead to:

  • Chronic fatigue
     

  • Brain fog or memory issues
     

  • Poor concentration
     

  • Mood swings or depression
     

  • Sleep disturbances
     

  • In rare cases, fungal infections
     

 

How to Prevent Mold Growth During Monsoon

Here are simple steps to keep your home mold-free:

 

1. Keep Rooms Ventilated

Open windows during dry hours. Use exhaust fans in kitchens and bathrooms.

 

2. Use a Dehumidifier or AC

These help remove excess moisture from the air, especially in humid areas.

 

3. Fix Leaks Immediately

Don’t ignore dripping taps, ceiling leaks, or wall dampness—mold will grow fast.

 

4. Clean Damp Areas with Vinegar or Anti-Fungal Spray

Natural or store-bought mold cleaners help prevent fungal growth on surfaces.

 

5. Avoid Indoor Clothes Drying

Wet clothes indoors raise humidity. Dry them outside or in ventilated areas.

 

Should You Get Tested for Mold Allergy?

Yes, if you’re experiencing frequent breathing issues or skin irritation during monsoon, testing is wise. Lab tests like:

  • Total IgE (immunoglobulin E)
     

  • Mold-specific IgE panel
     

  • Complete blood count (CBC)
     

  • Vitamin D (low levels worsen fatigue)
     

These are available via SecondMedic.com and processed by trusted labs like Thyrocare with home sample collection.

 

When to See a Doctor

If symptoms persist despite home remedies, or if you have existing asthma or bronchitis that worsens during monsoon, consult a specialist. Early intervention can prevent complications like respiratory infections.

 

Conclusion

Mold allergies are more common than you think—and rainy weather makes them worse. Many of us unknowingly live with mold exposure during the monsoon, leading to fatigue, allergies, and breathing issues.

Knowing the hidden health risks of mold allergies and rainy weather is the first step to protecting yourself. With smart prevention, regular cleaning, and timely testing, you can enjoy the rains without falling sick.

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