Cut down on salt, use less in cooking and foods and don't use at table. Avoid salty foods such as chips and canned foods with sodium. Eat fruits and veggies low in sodium's. Reduce the foods packed in brine such as pickles,olives, and high sodium. foods such as soy sauce, ketchup,mustard,and BBQ sauce, read nutrition facts on containers foe sodium amounts.
Low sodium= contains 140mg or less
Very low=contains 35 mg or less
Sodium free=contains 5 mg per serving
Eat like a vegetarian they have lower blood pressures than most any one else.Here are foods to try=Brown rice,whole wheat breads,cereals (unsweet) hot or cold
,millet, barley,buck wheat,groats,and guinoa,beans dried- (not canned) black-eyed peas kindeybeans,pinto beans,lentils, navy, chickpeas,soy milk fresh or frozen veggies-broccoli, kale, spinach,carrots,potatoes,tomatoes,squash,and corn
fresh fruits or frozen-bananas,oranges,apples,pears,grapefruits,strawberries,mango's, papaya's, guavas,blueberries.
Don't consume any alcohol
Exercise also helps alot a good fast walk will do fine for 1/2 hour or for 1 hour 3xs a week
All this should help lower you BP.