By Janis Jibrin, M.S., R.D., Best Life lead nutritionist

For most chefs and food lovers, salt is an essential ingredient because it can bring out the natural flavors of foods. Too much sodium can spike blood pressure, a major risk factor for heart disease. And when it comes to your weight, extra sodium can make you look and feel bloated, and many high salt foods are often big on calories. So cutting back can be another means to a slimmer waist. To shake the sodium out of your diet when you're eating out, try these tips.

Skip the soup. Although soup can be a lower calorie way to start a meal, restaurant versions are usually loaded with salt. Instead, start your meal with a green salad topped with a little olive oil and balsamic vinegar in place of the usual salad (also high-sodium) dressing.

Have it your way. Don't assume that side orders of broccoli won't be sprinkled with salt or that a piece of grilled salmon won't be seasoned with salt on the grill. Be specific and ask that none of your food have any salt added in the kitchen.

Take a side-note. Teriyaki sauce isn't the only condiment chock-full of sodium. Also, beware of ketchup, mustard and many other condiments—either avoid them, or try to stick with just one teaspoon. Get creative with substitutions, like lemon or fresh salsa.

Veg-out. Instead of high-sodium sides, such as pickles, opt for fresh veggies, like lettuce, tomato, cucumbers, peppers, and mushrooms.