How do I make a diet plan to help prevent high blood pressure?

If you often find yourself saying "pass the salt," it may be time to think again. The "Nutrition Facts" label on most processed foods will show you that the sodium (salt) level on these foods is probably off the charts -- as is the amount of fat. Very often the standard American diet is not your healthiest choice. The alternative? The inflammation-taming Mediterranean diet. It's lower in carbs and higher in fiber-rich foods like nuts, whole grains, fruits, and vegetables, as well as healthy fats like those found in olive oil and fish, contrary to standard American fare.

In setting up a diet plan, make sure you and your nutritionist come up with a plan you can stick to. That means taking into consideration what your life looks like -- including if you work late, travel a lot, or need to eat out frequently for work. Remember: Prepared and processed foods are often loaded with salt and unhealthy fats. So you might need to pack your lunch, or if you do need to eat out, choose low-fat menu items (without heavy sauces) and tell the server you need it salt-free.

The only way to let go of bad habits is to replace them with new habits, gradually, over a period of time. Your doctor may recommend a dietary plan for you, or refer you to a nutritionist, because a heart-healthy diet is key to restoring your blood pressure to the normal range and helping you avoid potential complications such as type 2 diabetes and kidney problems. Unhealthy eating habits develop over time -- often from childhood. Learn to be patient with yourself, and don't get discouraged. It may take time to replace old habits with new, more healthful ones.