To lower or prevent high blood pressure, consider a low-sodium diet high containing potassium, calcium and magnesium. Low-fat dairy foods, in particular, have proven to be a valuable source of calcium, which also benefits you in a number of other ways.
Choose low-fat yogurt and milk, as the saturated fat in regular products does not support your overall health as effectively.
Olive oil is another staple that should be a regular part of your diet. It contains polyphenol, an antioxidant nutrient which is found in natural plant food sources.