Bad news about salt keeps pouring out of research labs. A RAND study funded by Harvard University and published in the September/October issue of the Journal of Health Promotion is the most recent. It concluded that if Americans followed the USDA-recommended guidelines of no more than 2,400 mg of sodium a day, our country could save $18 billion annually in healthcare costs and improve quality of life with lowered incidence of high blood pressure and stroke.

Most Americans eat closer to 4,000 mg sodium or more each day.

We need a small amount of sodium in our diet to maintain fluid balance, transmit nerve impulses and influence contraction and relaxation of muscles. Sodium sources are 77 percent from processed foods, 12 percent from natural sodium in foods, 6 percent added while eating and 5 percent added while cooking.

A half of teaspoon of salt contains 1,150 mg sodium.

The hidden salt in processed foods is a problem for people with hypertension. A September study in hypertension examined 12 people with ``resistant hypertension'' who were on medication and thought they were eating a low-sodium diet. When their sodium intake was lowered, their blood pressure went down.

Bones are another reason to reduce sodium. For every 2,300 milligrams of sodium eaten, about 40 milligrams of calcium is lost in the urine.

The first step in lowering sodium intake is to eat more fresh foods and read the labels of processed foods. Buy fresh or frozen poultry and meat that isn't ``enhanced'' with sodium solutions. Experiment with herbs, spices and other low-sodium seasonings. And watch the condiments: one tablespoon of ketchup has 190 mg of sodium.

Salt is an acquired taste, so slowly reducing intake retrains taste buds. Some people toss spilled salt over their left shoulder for good luck -- and it just might be if it keeps it out of your food.

Sheah Rarback is a registered dietitian and on the faculty of the University of Miami Leonard M. Miller School of Medicine. Her column runs every other week.

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