How to Reduce Sodium in Your Diet

即使你从来没有拿起盐罐，你也可能摄入了比你需要的更多的钠. 这是因为我们摄入的钠中有70%以上来自熟食, packaged and restaurant foods. 这些食物会让你很难控制摄入的钠量.

大多数人应该减少钠的摄入以改善健康.

When shopping for food:

Choose packaged and prepared foods carefully. 比较标签，选择你能找到的每份含钠量最低的产品. 同一种食物不同品牌的钠含量可能更高或更低.
挑选没有注射钠溶液的新鲜和冷冻家禽. 检查一下包装上的小字，看看有没有“肉汤”、“生理盐水”或“钠溶液”之类的字眼.“每4盎司未调味的鲜肉中的钠含量约为100毫克或更少. 将此与同样一份预先用钠调味的烤鸡进行比较, which can have 400 mg of sodium a serving!
Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be loaded with sodium. Look for reduced-sodium or lower-sodium versions.
购买标有“不加盐”的罐装蔬菜和不加盐酱汁的冷冻蔬菜. 当罐头和冷冻蔬菜被添加到砂锅菜中, soups or other mixed dishes you won’t miss the salt.
寻找标有美国心脏协会心脏检查标志的食物. 心脏检查标记指定的食物可以是整体健康饮食模式的一部分. 虽然这并不一定意味着产品是“低钠的”,，这意味着该食物符合美国心脏协会的钠含量标准，可以获得心脏检查标志.

你可以吃不同钠含量的食物，但仍然能达到平衡和心脏健康的饮食. Learn more about the Heart-Check Food Certification Program.

When preparing food:

Use flavorful ingredients. Onions, garlic, herbs, spices, 柑橘汁和醋可以增加一些味道, or all, of the salt. Our recipes and tips can help!
Drain and rinse canned beans and vegetables. This can help cut the sodium by up to 40%.
把低钠食物和普通食物结合起来. 如果你现在不喜欢低钠食物的味道, 试着把它们和普通的相同食物等量地混合在一起. 你会摄入更少的盐，而且可能不会注意到味道有什么不同. 这对肉汤、汤和番茄意大利面酱尤其有效.
Cook pasta, rice and hot cereal without salt. 你可能会加入其他有味道的配料，这样你就不会错过盐了.
Grill, braise, roast, sear or sauté. 这些烹饪方法可以带出天然风味，减少添加盐的需要.
Enjoy high-potassium foods regularly. These include sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. 钾有助于抵消钠的影响，可能有助于降低血压.

At restaurants:

Tell them how you like it. 要求你的菜没有额外的盐和酱汁, 调味料和肉汁要放在旁边备用.
Taste your food before adding salt. If you think it needs a boost of flavor, 加入现磨的黑胡椒或挤一点的新鲜柠檬或酸橙，在加入盐之前再尝一遍. 柠檬和胡椒加在鱼、鸡和蔬菜上特别好.
Watch out for these food words: 腌的，卤的，烤的，腌的，烟熏的，肉汤，果汁，酱油，味噌 or teriyaki sauce. These tend to be high in sodium. 蒸、烤、烤、水煮或烤的食物可能含有较少的钠.
Control portion sizes. 当你减少卡路里时，你通常也会减少钠的摄入. Ask if smaller portions are available, 和朋友一起吃，或者点餐的时候叫一个外带盒，把一半的饭放在盒子里，以后再吃.

Ask about the sodium content of menu items. 拥有20个或更多地点的连锁餐厅必须提供营养信息, including sodium content, to customers upon request.

Does less salt mean bland taste?

When you use less salt, you can taste the food’s natural flavor, 尤其是当你使用烹饪技巧和美味的配料(见上面的提示)来增强它的时候.

Over time, your taste buds can adjust to less salt. 研究表明，当人们遵循低钠饮食时, they start to prefer it, and that the foods they once enjoyed taste too salty. Try it and see for yourself!