Cut back on sugar and refined carbohydrates
Many scientific studies show that restricting sugar and refined carbohydrates can help you lose weight and lower your blood pressure. A 2010 study compared a low-carb diet to a low-fat diet. The low-fat diet included a diet drug. Both diets produced weight loss, but the low-carb diet was much more effective in lowering blood pressure.
Eat more potassium and less sodium
Increasing your potassium intake and cutting back on salt can also lower your blood pressure. Potassium is a double winner: It lessens the effects of salt in your system and also eases tension in your blood vessels. However, diets rich in potassium may be harmful to individuals with kidney disease, so talk to your doctor before increasing your potassium intake.