Check food packaging for sodium content. Never add salt to food as it cooks or after it reaches the table. Instead, substitute herbs and other spices for salt. Processed meat products contain high levels of sodium and are low in potassium. Eating a diet high in fruits and vegetables will increase potassium levels.
Calcium acts much like potassium in helping the body to excrete sodium.
Avoid excessive alcohol consumption since this step alone can considerably lower blood pressure. If inactive, start the exercise program slowly with light to moderate walking or light weight training to burn more calories and increase muscle mass. Stress is believed to be an important factor in high blood pressure. If possible, eliminate stessful activities and try to relax whenever possible. Consider relaxation exercises or meditation.