STEP 1 Read labels 读标签

Read labels when you shop. If salt or sodium chloride is one of the first ingredients listed on the label, don’t buy the product.

STEP 2 Eliminate high-sodium foods 移除高钠食物

Avoid high-sodium foods such as chips, salted nuts, and dressings. If you must eat them, try the low-sodium versions.

STEP 3 Avoid processed foods 避免食用加工食品

Buy fresh or plain frozen vegetables. Most processed foods have salt added for taste and as a preservative. When buying canned vegetables, look for ones labeled "no salt added."

Processed foods account for most of the sodium and salt we consume.

STEP 4 Rinse canned foods 冲洗罐装食品

Rinse any canned foods that do contain sodium under running water to get rid of excess salt.

STEP 5 Reduce salt when cooking 做饭时少放盐

Flavor foods with herbs, vinegar, and lemons instead of bouillon cubes and sauces, which are high in sodium.

STEP 6 Don’t add salt 不放盐

Don’t put additional salt on your food. Remove the salt shaker from the dinner table.

Kosher salt, sea salt, garlic salt, onion salt, and many prepared spices have no less sodium than table salt.

STEP 7 Eat at accommodating restaurants 去合适的餐厅吃饭

Go to restaurants that will prepare your food with low- or no-salt.

STEP 8 Avoid fast food 避免食用快餐

Don’t eat fast food. Fast food is notoriously high in salt.

Among the many uses for salt other than in your diet are soothing bee stings, repelling fleas, and cleaning cutting boards.