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. Many types of seeds, nuts, beans, peas, and dark green leafy vegetables contain both calcium and magnesium. A number of methods, including biofeedback, meditation, and hypnotherapy, call on the mind to relax the body and, practiced over time with guidance from trained professionals, may help lower blood pressure.