Within the past year, the Institute of Medicine advised reducing the recommended daily intake of sodium from 2,400 mg to 1,500 mg. The fact is that just when the recommendation for sodium intake is going down, actual intake is going up. Many people eat about 4,000 mg a day.

Even if you have a healthy blood pressure now, changes are high that if you are eating the typical American diet you will develop high blood pressure at some point in the future. Health experts recommend doing what you can to prevent the slow progression towards high blood pressure.

Studies show that the following lifestyle changes can help lower systolic blood pressure:

n Lose excess weight - For every 20 pounds you lose, you can expect a five- to 20-point drop in systolic pressure.

n Follow the DASH diet that is rich in vegetables, fruits and low-fat dairy foods and you can expect an eight to 14 point systolic drop.

n Exercise daily for 30 minutes. A brisk walk will do it and you can achieve a four- to nine-point drop in systolic pressure.

n Limit alcohol to no more than two drinks a day if you are a man and no more than one drink a day if you are a woman (women metabolize alcohol differently than men) and achieve a two- to four-point drop in systolic pressure.

n Limit sodium to no more than 2,400 mg (1,500 mg is even better) and achieve a two- to eight-point drop.

There are two ways to cut the sodium you eat on a daily basis. Either buy more single-ingredient fresh products or become a label reader. As you read for sodium on labels, if the percent daily value is 5 percent or less the product is fairly low in sodium and if it is 20 percent or more the product is very high in sodium. In fact, it is a good guide to try not to use products with more than 10 percent daily value for sodium.

Breads and cereals can be major contributors of sodium each day. Try using more hot cooked cereals and fewer processed cereals. Use items like rice or pasta, cooked without salt, as your grain with meals instead of bread.

As you shop, watch the labels on these products. They are major contributors of sodium:

n Soups and broths - Look for varieties that are low sodium

n Frozen entrees - Select those that have 600 mg or less of sodium.

n Lunch meats - Uncured meats like roast beef and turkey breast are usually the best bets.

n Salad dressings - Try making your own oil and vinegar dressings

n Soy sauce - Look for the light variety and use it sparingly.

n Marinades - Use salt free seasonings with your own oil and vinegar as a lower sodium choice than marinades.

n Tomatoes - From spaghetti sauce to tomato juice we use a lot of tomato products and they all contribute a significant amount of sodium. Look for low sodium and salt-free varieties. Even ketchup comes in a salt-free variety.

n Chicken, turkey, pork loins - Many processors add salt and water to keep their products moist. Check labels to find products that are not injected with brine.

n Rice and pasta mixes - your best bet is to make your own from scratch recipes, but if you need convenience occasionally, select brands with no more than 200-300 mg per serving.