While the exact causes of high blood pressure remain unknown, it's clear that two factors under your own control can help fight back - what you eat, and how much you weigh.
The acronym "DASH" stands for Dietary Approaches to Stop Hypertension, and is based on a scientific study showing significant reductions in blood pressure when people consumed a diet rich in fruits, vegetables and low fat dairy products. This diet was also high in potassium, magnesium, calcium, fiber and protein, and low in sodium.
So, how does this translate into everyday eating? First, cut down your sodium intake from all sources. Lose the salt shaker and avoid high-sodium foods including deli meats, canned soups and other canned goods, boxed processed foods, most cheeses, and salted snack foods. And read labels - a food doesn't have to taste salty to be high in sodium.
At the same time, you'll want to increase your consumption of the "other salt" - potassium. Good sources of potassium include bananas, oranges, baked white potatoes and acorn squash. Magnesium intake is also important - and look for that in foods like spinach, unsalted sunflower seeds and beans like kidney, pinto and navy. A diet rich in calcium and fiber can also help, so boost your calcium intake with non-fat and low-fat dairy products, and include whole grain breads, cereals for extra fiber.
Eating a diet low in artery-clogging saturated fat is a must-do to help keep your blood vessels clear of fatty deposits. Stick with lean meats, poultry and fish - and try some vegetables proteins like soy and beans. Select a colorful plate with a variety of fresh or frozen fruits and vegetables.
If you're overweight, select these foods, but cut out 500 calories a day to lose a pound a week. Even cutting just 100 calories a day will drop 10 pounds in a year.
High blood pressure is often known as a "silent killer", since your pressure can be high, without any visible symptoms. The good news is that your diet and maintaining a healthy weight can help lower blood pressure. Your effort must be consistent; and medication might still be needed for optimal control. That's why it's essential to see your doctor for regular check-ups and monitoring.