A new study shows that health costs could be reduced by $18 billion if we would cut down on extra salt. How is that possible?

A Rand Corporation study found that one of the primary reasons for high blood pressure in approximately one third of the population nationally is high sodium intake. Roland Sturm, a senior economist for the Rand Corporation and one of the authors on the study, suggests that cutting salt intake could potentially eradicate 11 million cases of hypertension, thereby improving the health and extending the lives of millions of Americans.

The Mayo Clinic reminds us that sodium is not inherently bad for our health. It actually has health benefits, in moderation. With 250 to 500 milligrams, sodium serves several functions in the body. It:

• Helps maintain the right balance of fluids in your body
• Helps transmit nerve impulses
• Influences the contraction and relaxation of muscles

The problem comes when our intake exceeds its nutritional value. According to USDA Dietary Guidelines for Americans 2005, the United States Centers for Disease Control and Prevention’s National Health and Nutrition Examination Survey, our daily sodium limit for adults is 2,300 milligrams. The average amount that Americans consume is approximately 4,000 milligrams a day. It’s not the salt we sprinkle into our food that’s a problem. That accounts for only about 10% to 15% of our total sodium intake. The majority of sodium in our diet comes from processed foods.

Here are a few simple ways to reduce the amount of sodium you may be inadvertently consuming:

1. Replace iodized salt with Kosher or Sea Salt. Because the crystals are bigger, you end up using 25% less salt. Besides that, many cooks actually prefer Kosher salt to table salt because of its texture.

2. Use less salt when you cook. Don’t automatically use the amount prescribed in a recipe for any given meal. Try a little bit of salt and then taste it. Decide for yourself if it taste good enough without all the extra salt.

3. Read labels and buy low salt or no salt processed items. Better yet, avoid processed foods as much as possible because even the no sodium products are no match for fresh whole foods.

4. Make it count. Use salt where you will taste it most. Cooking Light’s Senior Food Editor, Alison Ashton, says this:

“Use salt where you want the biggest flavor punch. For example, sprinkling salt on top of home-baked bread provides a burst of salty flavor that isn’t lost as it would be if incorporated with other components.”

As cliche as it may sound, salt, like most things, is actually good for us in moderation. We Americans seem to “go big” when it comes to food. And for us that means exceeding moderation with salt. Yet a few small, easy choices could make a major impact on our health, as well as the health of our family members and friends. I think those kind of budget cuts are well worth it.

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(Original photo by Dubravko Sorić, used under Creative Commons license.)