Reducing sodium plus maintaining a diet rich in potassium and fiber may help lower your blood pressure.

Cutting down on sodium (how much sodium is healthy per day?) is a great place to start but research has shown that consuming potassium may likewise help lower your blood pressure.   Eat a healthy and balanced diet to get enough potassium. The recommended daily intake of potassium for an average adult is about 4,700 milligrams a day.  Fruits, vegetables, dairy products and fish are excellent sources of potassium. Choose low-fat or non-fat dairy products that have reduced amounts of saturated and total fat.

In addition, studies have shown that increasing fiber in the diet can dramatically lower blood pressure.  Include whole grains, fruits and vegetables in your diet everyday.

And finally, losing weight also helps.  Losing 10% of your weight can help in controlling blood pressure.

Nutrition for You can help you develop a meal plan that will include all nutrients that can help you regulate blood pressure and also help you achieve your healthy weight.