High blood pressure is usually associated with a bad diet, obesity and poor lifestyle choices, or is caused by heredity.  Whatever your reasons are for having high blood pressure, the best way to lower your blood pressure is by changing your diet to a diet low in saturated fat, low in sodium (salt-free if possible) and sugar, and high in fiber.

The National Institutes of Health (NIH) conducted research called ‘Dietary Approaches to Stop Hypertension (DASH), which tested the effects of nutrients in food and how they relate to blood pressure.  This diet included fruits, vegetables, low-fat dairy foods, whole grains, poultry, fish and nuts, as well as reduced amounts of fats, red meats and refined foods.  DASH is a popular diet with many nutritional experts.
 
Every person is different, so you should also consult your doctor or health expert before you do anything.  However, here are some food strategies to reduce your blood pressure:

mels’ Diet Summary

• Eat foods rich in calcium, magnesium and potassium, and high in B-vitamins
• Eat foods with less fat and avoid all animal and saturated fats.  Make sure these fats are no more than 10-15% of your total calories
• Choose foods high in fiber and rich in complex carbohydrates – between 50% and 60% of your total caloric intake should be from these good carbs
• Increase your whole grains and avoid all refined foods and sugars
• Reduce your caloric intake and maintain a desirable weight
• Eat smaller meals more frequently

According to the American Heart Association, a healthy diet includes:

• Eating a variety of whole vegetables and fruits
• Eating colorful fruits and vegetables
• Choosing whole fruits over juices
• A least half your grain intake from whole foods
• Reducing your intake of any beverages and foods with added sugars

Avoid the following foods:

• Any foods with salt, soda, sodium or MSG
• Canned veggies, unless sodium-free
• Toothpaste containing saccharin or baking soda
• Diet soda
• Sugar substitutes
• Soy sauce

Eat the following potassium-rich foods:

• Honeydew, cantaloupe, or watermelon       Apricots
• Prunes                                                         Bananas
• Lean veal                                                     Pumpkin
• Lima Beans                                                 Spinach
• Sardines                                                      Cod – not processed        
• Milk – low-fat                                               Stewed tomatoes
• Peas                                                            Orange juice
• Sweet potatoes                                           Flounder
• Peaches                                                      Green beans
• Squash – winter is best                               Potatoes
• Yogurt – low-fat

Eat the following magnesium-rich foods:

• Beans and legumes                                     Okra
• Broccoli                                                        Oysters
• Spinach                                                        Chard
• Tofu                                                              Croaker
• Scallops                                                       Whole grains
• Mackerel                                                      Nuts & Seeds

Eat the following calcium-rich foods:

• Broccoli                                                       Tofu
  
• Turnip greens                                              Perch               
• Cheese – but only low-fat cheeses             Salmon            
• Dairy products – only low-fat

Other good foods to help lower your blood pressure:

• Asparagus                                                   Celery
• Currants                                                      Chocolate
• Dandelion                                                    Garlic
• Onion                                                           Kiwi
• Mangos