Eat more fruits and vegetables -- preferably fresh and organic. Eat more garlic since garlic could lower blood pressure.
Avoid a high fructose intake which would include drinking more than a few ounces of fruit juice at any one time. A diet high in the sugar fructose raises blood pressure. Eating more whole grains is helpful in lowering high blood pressure. Reduce or avoid white bread and processed grains. The fiber and other nutrients in whole grains also help lower cholesterol, blood sugar and insulin levels, as well as improve blood vessel functioning and reduce inflammation in the circulatory system.
Reduce salt intake, People with hypertension that isn't controlled by multiple medications are likely eating too much salt. People with so-called resistant hypertension have sharp reductions in their blood pressure when they dramatically reduce their salt intake.
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Learn how to Sleep better and deeper. Lack of adequate sleep can cause or contribute to high blood pressure. Reduce alcohol intake. Regular drinking is known to raise blood pressure in some people. Unlike younger men, men in their 50s who drink even moderate amounts of alcohol generally have higher blood pressure than non-drinkers. Among men in their 20s, only heavy drinkers show elevated blood pressure.
Reduce or stop smoking. Smoking constricts blood vessels.
Reduce fat intake, such as meats, lard, bacon, hydrogenated oils -- fats found in fish are good.
Reduce caffeine-intake -- skip that second cup of coffee, substitute caffeine-free herbal drinks, limit herbal teas with caffeine to one or two cups.
Drink more water.
Drink soy milk and reduce intake of regular milk (see study bottom of page).
Enjoying small amounts of polyphenol-rich dark chocolate daily appears to lower blood pressure.