Ocean water is between 33% and 37% salt. And the human body contains a variety of salts — including plain old table salt, amounting to about 200 grams of sodium chloride in a 100-pound person.

You want to keep it at that level because it's important for nerve impulse transmission and the quality of your blood.

Unfortunately, most Americans take in way too much salt from processed and restaurant foods. From age 2 on, consumption hits around 3,400 mg per day. 

If people 14 and older took in the recommended 2,300 mg daily, it would significantly reduce their risk of heart disease, stroke, high blood pressure, and stomach cancer.

And the benefits don't stop there. A new study in the journal Cell Metabolism shows that excess salt intake damages the immune system's regulatory T cells (Tregs) that are designed to keep an eye on inflammation and tamp it down when necessary.

It turns out that excess salt impairs Tregs’ inner motors (mitochondria) so they don't have the energy to do their job. That increases your risk of autoimmune diseases, and makes you more vulnerable to infection and chronic pain.

Can you make something taste great without salt? Absolutely.

First, ditch prepared foods and processed meats and snacks. Instead, flavor your favorite dishes with fresh herbs such as basil and rosemary; use garlic, leeks, and onions; experiment with sweet and hot peppers and chilies; and enjoy ground nuts.

Make healthy sauces such as marinara and pesto with those salt-free ingredients. Check out the tasty recipes in the "What to Eat When Cookbook."