Here is a list of foods to reduce or avoid:
Sodium-rich foods such as processed foods
Since low potassium elevates sodium levels that can lead to hypertension and potassium is known to lower blood pressure, replace table salt with potassium-rich salt. Also, replace sodium-rich foods with potassium-rich foods.
Foods rich in potassium include apricots, avocados, bananas, cantaloupes, honeydew melons, kiwi, peaches, oranges, watermelons, raisins, prunes, dates and figs. Also, pumpkins, tomatoes, greens, potatoes, artichokes, beans, lentils, salmon, sardines and cod.
Caffeinated products, such as coffee and chocolate
There have been studies that show consuming dark chocolate can reduce blood pressure without significant weight gain. On the whole, however, foods containing caffeine can elevate stress levels and keep you up at night.
Alcohol
Alcohol can cause high blood pressure, but when consumed in moderate amounts also help the heart. Therefore, restrict yourself to no more than one or two glasses of red wine a day.
Sugar and other sweeteners, including maple syrup, molasses, brown sugar and artificial sweeteners
Sugar and other sweeteners have been known to raise blood pressure in some people. Developed countries consume too much sweets in their diet, leading to obesity and diabetes, both of which are also closely linked with hypertension. Aspartame, that is found in some artificial sweeteners, can raise your blood pressure.
Try to replace foods containing simple sugars (that are absorbed directly into the bloodstream) with complex carbohydrates that break down more slowly, such as found in fresh fruit.
Raw honey is also a good sweetener, because moderate amounts have been known to help lower blood pressure. However, if you are diabetic or hypoglycemic, you still need to watch your blood sugar.
