Never change your diet without first consulting your physician.

STEP 1 Use salt substitutes 使用盐类替代品

Use salt substitutes to enhance the flavor of foods. Herbs, spices, citrus juices, onion or garlic powders, and salt-free seasoning blends are all good choices.

STEP 2 Eat fresh foods 吃新鲜食品

Aim for a diet rich in fresh foods, such as fruits and vegetables. Opt for dried or fresh fruit instead of salty snacks like pretzels and potato chips.

Opt for low-salt versions when purchasing processed foods. Frozen dinners, dried soups, canned foods, fast foods, and lunch meats are often available in low-salt versions.

STEP 3 Watch condiments 慎用调味品

Limit your use of salt-laden condiments. Salad dressings, sauces, dips, ketchup, mustard, and relish are all high in salt.

STEP 4 Avoid salt when eating out 在外就餐时避免食用盐类食物

Avoid dishes that contain soy sauce or monosodium glutamate when dining out.

In 1930, Mahatma Gandhi and thousands of his followers were jailed for producing salt in defiance of the British salt monopoly in India.