You probably know that extra salt isn't healthy. The Dietary Guidelines for Americans recommend no more than 2,300 milligrams of sodium per day. Most of us get upwards of 3,300 milligrams per day. It's true that most of that sodium comes from processed foods like hot dogs, bacon, sausage, canned foods, condiments, cheese, pickles and chips.

However, a new study finds it's not just sodium from processed foods that's unhealthy. Using the saltshaker at the table can shorten our lives. We all have those family members who grab the saltshaker before they even taste the food set before them. It's a habit that accounts for 6% to 20% of total salt intake, according to study authors.

In the study, published in the European Heart Journal, a total of 501,379 participants from the UK Biobank study completed a questionnaire on the frequency of adding salt to foods before they ate them. Urine samples for sodium were collected at baseline and monitored after 24 hours. The information didn't include salt used in cooking, only adding salt at the table. Participants were followed for nine years. Researchers found 18,474 premature deaths.

They also found that eating more fruits and vegetables, which are typically high in potassium, helped reduce deaths. Death rates were higher in participants with low intakes of fruits and vegetables than in those with higher intakes.

Always adding salt to foods was related to 1.5 years lower life expectancy at age 50 years in women and 2.28 years lower life expectancy in men compared with participants who never or rarely added salt to foods.

The bottom line? Even reducing sodium by a small amount can be a healthy habit. Take the saltshaker off the table and eat more fruits and vegetables.

Q and A

Q: What are truffles?

A: Considered delicacies, truffles are the fruit of underground mushrooms that form a symbiotic relationship with the roots of certain trees, including oak, birch and hazel. Their strong smell attracts specially trained dogs and female truffle hogs used to hunt and harvest them. Their nutrient values vary among species and growing region, but edible fungi are known to contain calcium, potassium and magnesium and are a good source of digestible protein. Because they can be quite intense -- in flavor and price -- just a small amount makes a difference.

RECIPE

Making your own turkey burgers means you can control the amount of flavor and sodium. You can make these ahead and freeze them, then grill later when you need a quick meal. The recipe is from "The Anti-Inflammatory Diet Cookbook."

SPICY SPINACH TURKEY BURGERS

Servings: 4

2 cups fresh spinach, washed

1/2 small white onion, diced

1 egg, whisked

1 pound ground turkey

1 teaspoon garlic powder

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/2 teaspoon red pepper flakes

1/2 teaspoon salt

1/4 teaspoon dried thyme

1/4 teaspoon freshly ground black pepper

1 tablespoon avocado oil

In a food processor or blender, combine the spinach, onion and egg. Pulse for about 15 seconds until the vegetables are minced. Add the turkey, garlic powder, oregano, basil, red pepper flakes, salt, thyme, black pepper and cayenne pepper. Pulse for 20-30 seconds until well combined. Form the turkey mixture into 4 patties. In a large skillet, add the avocado oil. Cook the patties for about 6 minutes per side. Note: these can also be cooked on a grill. To kick the spice level up, double the cayenne pepper or add a few drops of your favorite hot sauce. Serves 4

Per serving: 197 calories; 23 grams protein; 3 grams carbohydrates; 11 grams fat (3 grams saturated); 133 milligrams cholesterol.

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Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.