Is Papad Good for High Blood Pressure? The Salt and Frying Factors

January 6, 2026 •

4 min read

According to research published by The George Institute for Global Health India, some packaged papads contain excessively high levels of salt, with a mean sodium content of 1219mg/100g, making the consumption of papad for high blood pressure a potential health risk. This reveals that this seemingly innocent snack can have a significant and negative impact on cardiovascular health, especially for those managing hypertension.

Quick Summary

This article explores the high sodium and fat content in most papads, outlining how these factors directly contribute to increased blood pressure. It compares the health impacts of fried versus roasted papad and provides practical advice on low-sodium, heart-healthy alternatives for managing hypertension effectively.

Key Points

High Sodium Content: Most commercial papads contain dangerously high levels of sodium, a preservative that can cause blood pressure to rise significantly.
Fried vs. Roasted: While roasted papad is lower in fat and calories than its fried counterpart, both versions are typically high in salt and should be limited for those with hypertension.
Cardiovascular Risk: The combination of high sodium and unhealthy fats (especially from frying) increases the risk of heart disease, stroke, and kidney problems.
Consider Healthier Alternatives: For a crunchy snack, choose unsalted roasted nuts, seeds, air-popped popcorn, or homemade kale chips to avoid excess sodium and fats.
Check Food Labels: Always read nutrition labels on packaged snacks and opt for products labeled "low sodium" or "no salt added".
Embrace a DASH Diet: A heart-healthy eating plan, such as the DASH diet, emphasizes whole foods like fruits, vegetables, and lean protein while limiting salt and unhealthy fats.

The Hidden Danger: Why Papad is Often Not Good for High Blood Pressure

Papad, a popular and crunchy side dish in many cuisines, is often perceived as a simple accompaniment to a meal. However, for individuals managing high blood pressure (hypertension), this snack is fraught with hidden risks. The primary culprits are its high sodium content and preparation method, which can severely impact cardiovascular health.

The Alarming Sodium Levels in Commercial Papads

Sodium is a key ingredient in papad, serving both as a flavour enhancer and a preservative. The amount of salt in commercially produced papads is frequently high, far exceeding daily recommendations for those with hypertension. The World Health Organization (WHO) suggests a maximum daily salt intake of less than 5 grams, or about one teaspoon. A study in Malaysia found that just a few pieces of papadum could push an individual over this daily limit.

Excessive sodium forces the body to retain water, increasing the volume of blood in the vessels and raising blood pressure. Over time, this chronic strain can damage blood vessels, the heart, and kidneys, leading to more severe conditions like heart attacks and strokes.

The Problem with Frying

While some papads are roasted, many are deep-fried, introducing another major health risk. Fried foods are high in unhealthy fats, including trans fats from repeatedly used oils, which increase 'bad' cholesterol (LDL) and lower 'good' cholesterol (HDL). This process leads to plaque buildup in arteries, further straining the cardiovascular system.

Consuming fried foods is linked to a higher risk of heart disease, diabetes, and obesity, all of which are major risk factors for hypertension. Even when roasted, papad remains high in sodium, but frying compounds the damage with unhealthy fats.

Comparing Fried vs. Roasted Papad

To understand the full impact, it's helpful to compare the two preparation methods side-by-side.


Feature	Fried Papad	Roasted Papad
Sodium Content	High	High
Fat Content	Very High (from oil)	Negligible (minimal oil)
Trans Fats	High (from reused oil)	Absent
Calorie Count	High	Low
Impact on Cholesterol	Negative (raises LDL, lowers HDL)	Neutral to slightly positive
Acrylamide	Potential risk (from high heat)	Potential risk (from high heat)
Digestive Issues	Can cause bloating, acidity	Less likely

This comparison highlights that while roasted papad avoids the unhealthy fats of frying, its inherently high sodium content still makes it problematic for hypertension management. The healthiest option is to avoid it altogether or consume it very sparingly.

Healthier Alternatives for the Crunchy Craving

Fortunately, there are numerous delicious and heart-healthy ways to satisfy a craving for a crunchy snack without compromising blood pressure control. Focus on alternatives that are naturally low in sodium and rich in beneficial nutrients like potassium, magnesium, and fiber.

Heart-Healthy Snack Ideas:

Roasted Nuts and Seeds: Unsalted pumpkin seeds and pistachios are excellent sources of magnesium, which helps relax blood vessels. Walnuts and flaxseeds offer heart-healthy omega-3s.
Vegetable Sticks with Hummus: Carrot, cucumber, and bell pepper sticks are high in fiber and nutrients. Pairing them with homemade, low-sodium hummus is a perfect combination.
Homemade Kale Chips: Bake kale leaves with a small amount of olive oil and a dash of pepper for a crunchy, nutrient-dense snack. Skip the salt completely.
Air-Popped Popcorn: Opt for plain, air-popped popcorn and season it with nutritional yeast or other salt-free spice blends.
Spiced Chickpeas: Roast chickpeas with spices like cumin, paprika, and garlic powder for a crunchy, satisfying snack. Canned chickpeas can be rinsed to reduce sodium content before cooking.

The Importance of Overall Dietary Patterns

Managing blood pressure requires a holistic approach, not just focusing on a single food item. Limiting papad is one step, but integrating it into a broader heart-healthy diet is crucial. The DASH (Dietary Approaches to Stop Hypertension) diet, for example, emphasizes fruits, vegetables, whole grains, and lean proteins while restricting saturated fat, cholesterol, and sodium.

Understanding and reading food labels is also essential. Check for low-sodium or 'no salt added' labels on packaged foods. A balanced diet rich in potassium-rich foods like bananas, sweet potatoes, and leafy greens helps counteract the effects of sodium.

Conclusion: A Crunchy Truth About Papad and Your BP

Is papad good for high blood pressure? The short and definitive answer is no, not in its typical commercial form. The high sodium content, further exacerbated by deep-frying, makes it a significant risk for those with hypertension. While roasted papad is a slightly better option, the salt remains a major issue. Making informed choices, such as swapping papad for healthier, low-sodium crunchy snacks, is a critical step toward better blood pressure management. By adopting a broader heart-healthy diet, you can enjoy delicious food without compromising your health.

For more information on dietary changes for hypertension, consider exploring the resources provided by the British Heart Foundation.

Frequently Asked Questions

Yes, if made at home with a minimal amount of salt and roasted instead of fried, homemade papad is a healthier option. However, even low-sodium versions should be consumed in moderation.

Roasted papad is a better choice than fried, but it is not necessarily safe. Most commercially available papads, whether fried or roasted, have a high salt content. Reading the label and limiting intake is crucial.

The primary ingredient that affects blood pressure is sodium (salt), which is used in high quantities as a preservative and flavour enhancer.

Deep-frying papad adds unhealthy saturated and trans fats, especially if the oil is reused. These fats increase bad cholesterol (LDL) levels, which contributes to cardiovascular disease and increases strain on the heart.

Good alternatives include unsalted nuts and seeds, air-popped popcorn, homemade roasted chickpeas, or vegetable sticks with a low-sodium dip.

Occasional consumption is less impactful than regular, frequent intake. However, for individuals with already-diagnosed hypertension, even occasional high-sodium foods can cause a temporary spike in blood pressure. Moderation is key.

Some companies may offer low-sodium versions. It is essential to carefully check the nutritional information on the packaging. Rinsing canned legumes (like chickpeas) before preparing your own crunchy snacks can also significantly reduce sodium intake.