Q: My doctor says that I need to change my diet to help control my high blood pressure, but I am not sure what that means. What foods should I avoid? — Gary T., Omaha, Neb.

A: You can do a lot to lower your blood pressure by making smart lifestyle choices. Opting for foods that are heart-friendly and dodging those loaded with excess salt and saturated fats and avoiding alcohol is a smart first step. (Physical activity and stress control are also wise moves.)

Excess salt is hidden in frozen meals, prepared sauces and soups, chips, processed meats and many condiments. The Cleveland Clinic says the least healthy frozen meals have more than 700 grams of sodium and over 5 grams of saturated fat. And a cup of prepared tomato sauce can have almost 1,000 milligrams of sodium. The American Heart Association says you should aim for 1,500 milligrams daily if you have high blood pressure.

You also want to be careful about restaurant foods — especially fried and breaded meats, fish and vegetables. They can be loaded with salt. You can ask for your meal to be made without salt (most chefs will accommodate you) and opt for foods that are grilled, broiled, steamed, poached or braised in a salt-free liquid.

Saturated fat can also contribute to stiffened and clogged arteries that increase your blood pressure. By eliminating all red and processed meats and high-fat dairy, you can dramatically reduce your saturated fat intake.

But getting healthy isn’t just about giving up foods you’re used to eating — it’s about adding great tasting, nutritious, life-enhancing foods to your menu. That means 100% whole-grains and high-fiber foods, fresh fruits and vegetables, healthy fats like omega-3 fatty acids in salmon and anchovies, and extra-virgin olive oil and canola oil.

To discover a world of low-sodium, low- or no-saturated-fat foods, check out my “What to Eat When Cookbook” and explore the recipes at LongevityPlaybook.com.