You have got stage 1 hypertension
. Follow-up recommended: Confirm in two months; one BP medication; change lifestyle.
The DASH diet
(Dietary Approaches to Stop Hypertension) is a diet promoted by the National Heart, Lung, and Blood Institute (part of the NIH, an organisation part of the government of the USA) to control hypertension. A major feature of the plan is limiting intake of sodium, and it also generally encourages the consumption of nuts, whole grains, fish, poultry, fruits and vegetables while lowering the consumption of red meats, sweets, and sugar. It is also "rich in potassium, magnesium
, and calcium, as well as protein and fiber".