Eating foods that lower blood pressure (think less fat and salt) and combining it with regular activity will help decrease your risk of hypertension.
The National Heart, Lung and Blood Institute has developed a guide called "Dietary Approaches to Stop Hypertension", or DASH for short. It lists many familiar foods that lower blood pressure, divided into different food groups. They recommend a diet high in fruits, vegetables, and low-fat dairy products.
Low-fat skim milk is one of the foods that lower blood pressure. Drinking skim milk instead of whole milk can help reduce your blood pressure by as much as 10 percent, and as an added bonus may decrease your risk of cardiovascular disease by 15 percent. Other dairy foods that lower blood pressure include dark chocolate, low-fat yogurt and cheese. All of these products should be eaten in moderation.
The DASH guide recommends a diet high in fruit and vegetables because of their high levels of magnesium, calcium, potassium, and fiber, which are all proven to lower hypertension. Fruit and vegetable foods that lower blood pressure include sunflower seeds, flax seeds, spinach, beans, baked potatoes, bananas and soybeans.
Eating according to Canada's Food Guide, DASH, or a diet recommended by your doctor is a very effective way to treat hypertension. It's best to accompany healthy eating with exercise and medication to most effectively fight high blood pressure. Talk to your doctor to get further insight on foods that lower blood pressure.