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".