Most people glance at food labels for calories or the “green dot.”
But when it comes to heart health, the real story is hidden in the fine print — especially sodium, fats, sugars, and serving size.
Reading labels correctly can prevent years of silent cardiovascular strain.
Here’s the physiological and practical breakdown.
1. Start with “Per 100g” — not per serving
Brands often hide high sodium, sugar, or fat behind tiny serving sizes.
The per 100g column gives the true picture.
This is the number your heart responds to.
2. Check sodium — the biggest hidden threat
If a packaged food has:
>400 mg sodium per 100g → high
>800 mg → very high
This directly increases BP and water retention.
Bread, snacks, soups, chutneys, and ready mixes are common culprits.
3. Look for saturated fat and trans fat
Saturated fat raises LDL; trans fat raises LDL and lowers HDL.
Even “0g trans fat” can hide up to 0.2g per serving.
If you see “hydrogenated” or “partially hydrogenated”, it contains trans fat.
4. Added sugars, not total sugars, matter most
Fruit-based products naturally contain sugar.
But “added sugar” spikes insulin, triglycerides, and weight.
Aim for <5g added sugar per serving.
5. Ingredient list reveals true quality
Ingredients are listed in order of quantity.
If the first three are maida, sugar, palm oil, or salt — it’s not heart-friendly.
Shorter lists are usually cleaner.
6. Be wary of “healthy” marketing words
“Multigrain,” “diabetic-friendly,” “low-fat,” or “no sugar added” often mask high sodium or sweeteners.
Always return to the label — not the packaging.
The correction
Ignore branding.
Read numbers.
Your heart cares about sodium, fats, and sugars — not the promises on the front.
