Imagine waking up one morning, completely unaware that your heart has been silently fighting a losing battle for years — all because of the food on your plate. It didn’t start with pain. There were no warning signs. Just a little extra salt on your rice and that rich, flavorful curry dripping with oil. These small daily choices may seem harmless, but over time, they accumulate into something much more dangerous — heart disease, the leading cause of death in both Bangladesh and Sri Lanka.
In this blog post, we’ll uncover how common cooking habits are quietly harming the hearts of millions in these two countries. We’ll explain the risks using real-world data, relatable examples, and clear language, and we’ll also guide you on what you can do to protect your heart starting today.
The Hidden Threats in Your Kitchen
Salt and oil are foundational ingredients in South Asian cuisine. They bring flavor, richness, and satisfaction to every meal. But when used in excess, they become two of the most dangerous substances in your kitchen.
Think of salt and oil like termites in a wooden house. You don’t see the damage right away, but the structure is weakening silently, every single day. And then, one day, it collapses.
Let’s understand how.
The Salty Reality: Too Much Sodium is a Silent Killer
What Salt Does to Your Body
Sodium, the main component in table salt, plays an essential role in body functions like nerve transmission and muscle contraction. But too much sodium causes your body to retain water, increasing the volume of blood in your vessels — like overfilling a water balloon. This increases your blood pressure (hypertension), which is a major risk factor for heart attacks and strokes.
Bangladesh: A Salty Concern
According to the WHO STEPS survey conducted in Bangladesh, about 17.9% of adults suffer from high blood pressure, many without even knowing it. Studies also show that Bangladeshis consume nearly double the recommended amount of salt, often more than 10 grams per day, while the World Health Organization (WHO) recommends no more than 5 grams per day.
This high sodium intake primarily comes from:
- Added salt during cooking
- Processed snacks like chanachur and packaged chips
- Pickles and salted fish
- Soy sauce and other condiments
Sri Lanka: Facing a Similar Storm
Sri Lanka is not far behind. A 2020 study by the Health Promotion Bureau found that Sri Lankans consume an average of 8.3 grams of salt daily — far above safe levels. The country also sees more than 1 in 4 adults living with hypertension, much of it linked to diet.
Oiling the Risk: Cooking Oils & Your Heart
Why Oils Matter
While some oils are necessary for absorbing fat-soluble vitamins and maintaining energy, not all oils are equal. The problem lies in:
- The type of oil used
- The quantity used
- How the oil is cooked — especially when reused or deep-fried
Excessive oil — especially those high in saturated or trans fats — increases bad cholesterol (LDL) and reduces good cholesterol (HDL), clogging arteries like grease in an old pipe.
Common Oils in Use
In both Bangladesh and Sri Lanka, popular cooking oils include palm oil, coconut oil, mustard oil, and vegetable oils. While mustard oil has some heart-protective properties due to omega-3s, palm oil and reused deep-fry oils are especially harmful due to their high saturated fat content.
Trans Fats: The Worst Offender
Trans fats — often found in street foods, fried snacks, and margarine — are the most dangerous. They not only increase LDL but also reduce HDL cholesterol, sharply increasing the risk of heart attacks.
In 2021, a WHO report revealed that trans fat intake may be responsible for over 7,500 deaths annually in Bangladesh alone.
Real Stories: The Growing Burden of Heart Disease
Bangladesh
The Bangladesh Institute of Research and Rehabilitation in Diabetes, Endocrine and Metabolic Disorders (BIRDEM) has documented an alarming rise in heart disease, especially in urban areas. Over 30% of adult deaths in Bangladesh are now due to cardiovascular diseases. What’s more worrying is that many of these deaths are happening in people under 50.
Sri Lanka
In Sri Lanka, the Ministry of Health reports that more than 25% of all hospital deaths are due to heart disease and stroke. A study by the National Institute of Health Sciences also found a link between increasing use of cooking oil in urban diets and rising cholesterol levels in middle-aged adults.
The Everyday Culprits You Didn’t Realize
- Fried snacks at tea time
- Samosas, vadas, and fried parathas are often deep-fried in oil that has been reused multiple times, turning it toxic.
- Extra salt on rice or fruit
- Many people in Bangladesh and Sri Lanka sprinkle salt on everything from watermelon to plain rice, unknowingly adding up to dangerous levels.
- Restaurant or takeaway meals
- Street food and restaurant meals often contain far more salt and oil than homemade food.
- “Healthy” pickles and chutneys
- Traditional condiments often contain high levels of salt and oil as preservatives.
What You Can Do: Simple Steps to a Healthier Heart
1. Cut Down Salt Intake Gradually
- Use herbs, lemon juice, garlic, and spices like turmeric or cumin to enhance flavor instead of extra salt.
- Avoid keeping the salt shaker on the table.
- Choose fresh over processed foods whenever possible.
2. Be Smart About Oil
- Switch to oils rich in unsaturated fats like olive oil, rice bran oil, or sunflower oil.
- Avoid reusing cooking oil — once used, discard it.
- Steam, grill, or bake instead of deep-frying.
- Use non-stick cookware to reduce oil use.
3. Read Food Labels
- Be mindful of “hidden sodium” and “partially hydrogenated oils” in packaged foods.
4. Regular Health Screenings
- Get your blood pressure and cholesterol checked at least once a year.
- Encourage your family to do the same — early detection saves lives.
5. Take Cultural Pride — but Modify Tradition
- Traditional foods don’t have to be unhealthy. Small tweaks like reducing added salt and using less oil in curries can make a big difference.
Why It Matters for Families in Bangladesh & Sri Lanka
In both Bangladesh and Sri Lanka, families are tightly knit. If the primary earner suffers a heart attack or stroke, it doesn’t just affect one person — it can shake the foundation of the entire household. That’s why prevention isn’t just a personal health goal — it’s a family responsibility.
Moreover, healthcare costs for heart disease management, including stents, bypass surgery, or long-term medication, can be devastating for middle-class families. Medical tourism companies like CareCross offer access to affordable, high-quality cardiac care in India, UAE, and Thailand — but the best treatment is still prevention.
Final Thoughts: A Heartfelt Plea
Salt and oil may be small ingredients, but their impact is anything but small. They creep into our meals daily, and with time, into our arteries — quietly and persistently. The good news is that change is possible. Awareness is the first step. Small decisions — a spoon less oil, a pinch less salt — can save a life.
At CareCross, we believe every person deserves access to affordable, quality heart care — and that begins with education. If you or your loved ones are already dealing with hypertension, high cholesterol, or early signs of heart trouble, don’t wait. Get in touch with us to explore treatment options across world-class hospitals in India, UAE, or Thailand.
Let’s protect your heart — one meal at a time.