An old folklore spins the story of three young ladies who were questioned by their beloved father to express how much they love him by use of particular objects of choice. Whilst one daughter said she loved him as much as the vast sky, another said she loved him like the blue ocean, yielding and never-ending. But it was the third daughter who gave the most unassuming answer; she said she loved her father like she loved salt! And when asked to explain, she produced one after another delicacy missing one ingredient-- the salt. It should come as no surprise that all the dishes lacked the taste and seasoning that salt so unwittingly and simply provides.

Salt is laced with historical anecdotes, from the name Salarium Argentum, Roman for “Salt money” giving us the word salary; to being used in exchange and barter system to trade slaves. Salt is not used for all that today but has firmly carved its niche in the kitchens of modern day food divas and food gods alike.

Salt or “NaCl” has two elements -- sodium and chlorine -- but we are mostly concerned with sodium in our diet derived from the salt. Sodium intake in the average diet today has surpassed the basic physiological need of only 500mg. For example, one serving of a cheese burger may contain as much as 600mg of sodium and add to that ketchup, more salt sprinkled on the fries and you are loaded with more than two-third of the day's requirement. And then you are still left with dinner!

According to the American Heart Association (AHA), daily sodium intake should be limited to 1500mg whilst the USDA is a little more relaxed in its guidelines with a recommendation of 2300mg sodium intake by way of salt per day. This hardly sheds any light on the burgeoning issue of the high salt, high sugar and high caffeine diet that is becoming a pandemic in our region. With on-the-go lunches, which have generous sprinklings of salt in everything from salads to rice dishes to the heavily aromatic and spicy beef dishes common to our cuisine, we are subjecting ourselves to high amounts of sodium intake trumping the daily intake guidelines. Soy sauce, ketchups, barbeque sauces and all these other condiments are so typical to our everyday cooking soirees that we have overlooked the amount of salt and in turn sodium that these foods pack themselves with.

Keeping in tune with our high sodium diet, we are subjecting our bodies to certain negative effects that are associated with increased salt intake. Studies show that increased sodium results in greater fluid retention as the delicate balance of potassium and sodium is upset. Increased sodium means higher amounts of water is retained, resulting in higher blood pressure which strains the blood vessels leading to and from the kidney. A vicious cycle erupts here, as higher blood pressure puts a strain on the blood vessel walls and may result in weakening of the arteries and subsequent heart attacks due to increased blood pressure. The arteries leading to the brain are also affected by the raised blood pressure causing strain on the brain and may result in stroke. Along with this there have been studies showing the incidence of kidney stones and renal failures and osteoporosis in people consuming large amounts of salt. To make matters worse, stomach cancer has also been associated with large amounts of sodium consumption.

However, there is a matter of balance when it comes to all things, and salt is no exception. You can lose a lot of sodium from your body when you sweat, and the high humidity levels in Bangladesh mean that for most of the year, we sweat a lot. The body can take the appropriate measures when too much salt is in the body, yet it is difficult for the body to automatically replenish its salt levels. When someone suffers from diarrhoea, there can be an electrolyte imbalance in the body that consuming salt and water can restore. Too little salt can lead to dizziness, fatigue and muscle cramps. But owing to the onslaught of processed foods in our daily lives, it is very unlikely that people are consuming too little salt. Most importantly, moderation is of utmost importance.

Given all the intimidating details about salt intake, do not let it come in the way of your cooking galas. There are many simple ways to eliminate excess and hidden salt in your diet and still enjoy a stunning meal. Incorporate more fresh fruits and vegetables instead of processed foods, use canola or olive oil instead of butter or margarine, try new recipes with less salt in it, and remove the salt shaker from the table and season with herbs and spices instead. And last but not the least, take joy in the natural taste of the freshest ingredients possible!

References: Harmful effects of dietary salt in addition to hypertension by H E de Wardener and G A MacGregor; A Celebration: Salt, Blood Pressure, and Human Health by Colin Johnston .