Eating a healthy diet that's low in saturated fat and sodium can help lower blood pressure.

Following these nutritional tips may help:

• Try the DASH diet, which emphasizes eating fresh fruits and vegetables, whole grains, and low-fat dairy, and keeping sodium intake low.
• Try to eliminate potential food allergens, including dairy, wheat (gluten), corn, preservatives, and food additives.
• Eat antioxidant foods, including fruits (such as blueberries, cherries, and tomatoes) and vegetables (such as squash and bell peppers).
•  Eat foods high in B-vitamins and calcium, such as almonds, beans, whole grains (if no allergy), dark leafy greens (such as spinach and kale), and sea vegetables.
•  Avoid refined foods, such as white breads, pastas, and especially sugar.
• Eat fewer red meats and more lean meats, cold-water fish, tofu (soy, if no allergy), or beans for protein.
• Use healthy oils in foods, such as olive oil or vegetable oil.
• Reduce or eliminate trans-fatty acids, found in commercially baked goods such as cookies, crackers, cakes, French fries, onion rings, donuts, processed foods, and margarine.
•  Drink 6 - 8 glasses of filtered water daily.

Some vitamins and supplements may help lower blood pressure, although scientific evidence is mixed.

Be sure to talk to your doctor before taking any vitamins or supplements, especially if you take medication for high blood pressure.

• Omega-3 fatty acids, such as fish oil, help reduce cholesterol levels, and may help reduce blood pressure.
• Coenzyme Q10, 100 mg per day, was shown to reduce blood pressure slightly in several studies.
•  Magnesium citrate, 350 - 500 mg daily, may help regulate blood pressure slightly, although evidence is mixed
•  Calcium, 1,000 mg per day, may help lower blood pressure slightly, although evidence is mixed. More studies are needed.
•  L- arginine , 1 -2 gm three times daily, may help blood vessels dilate, lowering blood pressure.
• Potassium, by prescription, may lower blood pressure slightly.