Enhance the flavor of your food with seasonings other than salt, and avoid processed foods, which tend to be high in sodium. You should also watch what you drink. Studies suggest that caffeine elevates blood pressure, at least in the short term, while moderate use of alcohol may lower it. Of the vitamins and minerals that help lower blood pressure, potassium has one of the best track records. To get the 3,000 to 4,000 mg per day that researchers recommend, start eating more fresh vegetables and fruits, especially bananas.
Fish is a good source of fatty acids, which help relax arteries and thin the blood.
Although it does contain sodium, celery is especially beneficial because it also contains ingredients believed to relax blood vessel walls. Patients sometimes respond better to one than to the other. After checking with your doctor, try calcium supplements for a month. If you do not notice improvement, try magnesium. You can also get calcium naturally from nonfat or low-fat milk, yogurt, and cheese.