High blood pressure can be managed through dietary and lifestyle choices. Here are some recommendations from the search results:

Foods to Eat

• Fruits and vegetables: These are high in potassium, magnesium, and fiber, which can help control blood pressure. Whole fruits and veggies are better than juice, which has the fiber removed.
• Lean protein: Nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.
• Whole grains: Rolled oats, whole wheat bread, and brown rice are good options.
• Low-fat dairy: Milk, yogurt, and cheese are good sources of calcium.
• Spices: Cinnamon and garlic may help lower blood pressure.

Foods to Avoid

• Salt: High sodium intake can increase blood pressure. Avoid adding salt while cooking and limit processed foods, which often contain high amounts of sodium.
• Sugar: Added sugars can add calories with little nutritional value. Limit desserts, sweetened beverages, and sugary foods.
• Saturated and trans fats: Limit red meat, processed meats, and fried foods.

The DASH (Dietary Approaches to Stop Hypertension) diet is an eating plan that is rich in fruits, vegetables, whole grains, fish, poultry, nuts, legumes, and low-fat dairy. This diet can lower blood pressure because it has less salt and sugar than the typical American diet.

Its important to note that dietary changes alone may not be enough to manage high blood pressure. Other lifestyle modifications, such as maintaining a healthy weight, being physically active, and reducing alcohol intake, may also be necessary.