Americans ate at least 106 billion pounds of salt in 2023. And it's estimated that more than 70% of it comes from packaged foods and restaurant meals.

The biggest culprits are deli meats, pizza, tacos, and burritos, as well as snacks such as chips and crackers. Food additives used in prepared and packaged food — such as MSG, baking soda, sodium nitrite, and sodium benzoate — also contain high levels.

All that salt is an assault on your health. A new study in JAMA Network Open reports that when researchers looked at more than 65,000 adults, they found that excess sodium accounts for 10% to 30% of deaths from cardiovascular disease.

Before you're brined into oblivion, we suggest you take a look at your salt intake (read those ingredient labels) and dial it back to less than the recommended 1 teaspoon (2,300 mg) per day. You'll significantly reduce your risk of high blood pressure, cardiovascular disease, and death from stroke or heart attack.

How can you accomplish that?

• Cook fresh, unprocessed foods at home.

• Use salt-free substitutes such as Mrs. DASH seasoning, and lots of flavorful herbs and spices to perk up your meals.

• Rinse sodium-containing canned foods such as beans, tuna, and vegetables to remove some of the salt.

• At restaurants, ask for no-salt preparation and sauces and salad dressings on the side, or opt for olive oil and balsamic vinegar or lemon for added flavors.

And check out salt-free flavorings as well as recipes using everything from chili peppers to balsamic vinegar and basil in Dr. Mike's "What to Cook When Cookbook."