High blood pressure is increasing among young adults, especially college students. But with all the high-fat, high-sodium foods college students typically consume, it is important to know the effects of high blood pressure and how a low-sodium diet can help.

High blood pressure, also known as hypertension, affects one in four Americans. And this "silent killer" often has no warning signs or symptoms.

When the heart has to work too hard, blood pressure forces blood flow against artery walls at a dangerous level. If left untreated, high blood pressure may lead to stroke, kidney problems and heart disease.

African Americans are at higher risk of developing hypertension. In addition, individuals who do not exercise, consume low amounts of dairy in their diet, smoke or consume alcohol on a regular basis are at higher risk.

The National Heart, Lung and Blood Institute conducted two recent studies that proved low sodium consumption and a particular eating plan can reduce, or even prevent, high blood pressure.

The Dietary Approaches to Stop Hypertension (DASH) diet urges eating more fruits, vegetables and whole grains, while reducing sodium, cholesterol, saturated fat and total fat. The DASH diet is also high in magnesium, potassium, calcium, fiber and protein.

Following DASH reduces blood pressure as more sodium is eliminated from the diet. The largest reduction of blood pressure occurs at sodium intakes of 1,500 milligrams per day.

Not only is the DASH diet beneficial to people susceptible to high blood pressure, it is a healthy way of living in general. Overall, the foods used are the same foods nutrition professionals encourage people to consume on a daily basis. And we already know the benefits of fruits and vegetables with regard to weight loss and reducing our risk of cancer and other diseases.

Sodium occurs naturally in food in small amounts. Whole grains, fruits, vegetables, nuts, seeds, low-fat dairy and fresh meats contain low sodium. In fact, the DASH diet almost doubles the normal amounts of fruits and vegetables consumed to help reduce the risk of hypertension.

Low-sodium foods include whole-wheat bread, oatmeal, pita bread, bananas, broccoli, carrots, sweet potatoes, grapes, orange juice, skim milk, low-fat cheese, lean meat (broil, roast or boil instead of frying) without skin, almonds, walnuts, lentils, vegetable oils, soft margarine, light salad dressing, sorbets and gelatins.

Processed foods contain high amounts of sodium and should be limited. High-sodium substances and foods include the flavor enhancer MSG (monosodium glutamate), baking soda, seasoned salts, soy sauce, canned, smoked or processed meats, frozen dinners, canned goods, salad dressings, teriyaki and barbecue sauces, bacon, ham, pickles, sauerkraut, olives, mustard, horseradish and ketchup.

A low-sodium diet isn't the only way to prevent or treat high blood pressure. Often, increased exercise and medications are implemented. Blood-pressure tests by your physician can determine your systolic and diastolic blood pressure to establish your overall status.