If you're like many people today, with a busy schedule and long list of things to do, you may often find yourself "grabbing a bite" to eat whenever you have the chance. Unfortunately, many of the most convenient foods—such as pizza, french fries, canned soups, and other pre-packaged and fast foods—are also the saltiest. While such foods may be a quick fix for hunger pangs that plague us on the go, in the long run the high levels of salt contained in such foods (and the low levels of healthy nutrients) can take a toll on our health.

High-sodium foods have been shown to cause or worsen high blood pressure. Moreover, many high-sodium foods also contain high levels of fat--especially snacks and desserts. Eating such foods frequently can put you at significant risk for heart disease, diabetes, obesity, stroke and some types of cancer, and accounts for the high prevalence of hypertension (high blood pressure) among American adults. In fact, while the American Heart Association recommends that salt intake should not exceed 2,400 mg daily, the average American consumes between 3,100 and 3,600 mg of sodium per day.

Changing your eating habits to lower your blood pressure may not be as difficult as it seems. Research has shown that reducing your salt intake and following a healthy diet (such as DASH, the Dietary Approaches to Stop Hypertension diet developed at Duke) can produce significant effects on blood pressure within two weeks, which can last over time if properly maintained. Here are some easy-to-follow guidelines which have been proven to lower blood pressure in patients with hypertension as well as in those with only slightly elevated blood pressure. They can help prevent as well as treat blood pressure problems.

• Eat more fresh fruits, vegetables, and low-fat dairy products. Fruits and vegetables are naturally low in salt, are an important part of the DASH dietary pattern, and provide much-needed fiber, vitamins, and minerals as well. Aim for five to ten servings of fruits and vegetables per day (one serving = a medium-sized piece of fruit or a half-cup of vegetables.) Low-fat dairy products, also an important part of DASH, will help ensure you're getting the protein and calcium you need.
• Make sure you're getting enough of the essential vitamins and minerals that promote healthy blood pressure, such as potassium, calcium, magnesium, protein and fiber. Making the right choices when eating should take care of these, and help you avoid salt and saturated fats.
• Limit your consumption of packaged, canned and fast foods, which tend to contain the most salt and fat, and the least amount of healthy nutrients. Preparing most of your meals yourself can help you control the amount of salt and fat you eat. You can also monitor sodium (salt) intake by reading food labels, washing canned vegetables, and using alternative seasonings, such as fresh or dried herbs and spices.
• Limit your alcohol intake. Limit alcohol consumption to no more than 2 drinks a day for men and more than one drink per day for women. Studies have shown that increased alcohol consumption can aggravate high blood pressure.
• Watch your weight. Even relatively small amounts of weight loss, as little as 5 percent of total body weight, can produce significant effects on blood pressure.