If you need to lose weight, limit the amount of fats you consume. Fat is the richest source of calories. Research shows that eating a lot of fruits and vegetables and low-fat dairy products can lower blood pressure as much as some medicines. Such foods supply plenty of potassium and calcium. Potassium is especially important for blood pressure.
Most people get enough potassium in foods.
Good sources of potassium are many fruits and vegetables, some dairy foods and fish. Scientists don't know if the higher rates are from a lack of calcium or an unknown cause. Good sources of calcium are dairy foods, such as milk, yogurt, and cheese, but be sure to choose low-or nonfat types. They have as much or more calcium but less fat and fewer calories. If milk causes you digestive discomfort, try yogurt or lactose-free dairy products.