Do you automatically sprinkle extra salt on your food before eating? According to heart experts, this small daily habit could slowly increase your risk of high blood pressure and serious heart disease.

Dr Amit Mittal, senior consultant in cardiology at Indraprastha Apollo Hospital, Delhi, warned that many people consume far more salt than their body actually needs — often without realising it.

Why too much salt is dangerous

Salt contains sodium, and excess sodium makes the body retain more water. This extra fluid raises blood pressure and forces the heart to work harder every day.

Over time, this can:

• Damage blood vessels

• Stiffen arteries

• Increase blood pressure

• Weaken the heart muscle

• Raise the risk of heart disease and stroke

The biggest problem? The damage happens slowly and silently over the years.

Why Indians consume more salt

According to the doctor, salt intake in India comes from multiple sources throughout the day, including:

• Home-cooked food

• Pickles and chutneys

• Packaged snacks

• Instant noodles and processed foods

• Extra table salt added before meals

Signs you may be eating too much salt

High sodium intake may show some warning signs like:

• Frequent bloating

• Swollen fingers or feet

• Excessive thirst

• Headaches

• Craving salty foods often

Easy ways to reduce salt intake

The good news is that cutting down on salt does not mean eating tasteless food.

Here are some expert tips:

• Taste food before adding extra salt

• Use lemon, garlic, herbs, and spices for flavour

• Avoid highly processed snacks

• Check sodium levels on packaged foods

• Switch to low-sodium alternatives if advised by a doctor

Doctors say taste preferences can change over time, meaning your body can slowly adapt to eating less salt naturally.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.