7-Day Namak Reset: Cut Hidden Salt Without Bland Food (Video)

Transcript

Did you know most of your daily salt hides in pickles and chips?

Did you know most of your daily salt hides in pickles and chips?

7-Day Namak Reset

Stick around for the one habit that will let you enjoy food with far less salt.

Daily salt limit

Health guidelines recommend keeping daily salt under five grams, roughly a level teaspoon. That translates to about two thousand milligrams of sodium.

Salt vs sodium

Salt is sodium chloride, but it’s the sodium that raises blood pressure. Food labels show sodium in milligrams, which looks small. Multiply the sodium number by 2.5 to estimate the salt amount.

Hidden sources

Most hidden salt is already in the dish before you sit down. Pickles and chutneys soak up a lot of salt, snacks are dusted on the surface, stock cubes and sauces pack a punch, and bakery breads add up over the day.

Day 1-3 swaps

Day one, take the salt shaker off the table and taste each bite before adding anything. Day two, measure the salt you add while cooking. Day three, boost flavor with lemon juice, fresh cilantro, mint, green chilli, roasted cumin, garlic, ginger and tomato instead of relying on salt.

Day 4-6 swaps

Swap a packet of salty namkeen or chips for plain roasted chana, unsalted peanuts or makhana tossed with a pinch of chilli and cumin. Keep the salty snack out of sight. Then pick three pantry items, stock cube, masala mix and bread, read their sodium per serving and convert to salt. You’ll be surprised by the hidden load.

The one habit

The one habit that makes the biggest impact is to fill half your plate with fresh salad or raw veggies before any cooked food. That automatically reduces the space for salty sides and trains your palate to crave crunch and freshness instead of salt.

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Read the full guide

Read the complete guide on thecareonline.com. This is general information, not medical advice.