So, how does this translate into everyday eating? First, cut down your sodium intake from all sources. Lose the salt shaker and avoid high-sodium foods including deli meats, canned soups and other canned goods, boxed processed foods, most cheeses, and salted snack foods. And read labels - a food doesn't have to taste salty to be high in sodium.

At the same time, you'll want to increase your consumption of the "other salt" - potassium. Good sources of potassium include bananas, oranges, baked white potatoes and acorn squash. Magnesium intake is also important - and look for that in foods like spinach, unsalted sunflower seeds and beans like kidney, pinto and navy. A diet rich in calcium and fiber can also help, so boost your calcium intake with non-fat and low-fat dairy products, and include whole grain breads, cereals for extra fiber.

Eating a diet low in artery-clogging saturated fat is a must-do to help keep your blood vessels clear of fatty deposits. Stick with lean meats, poultry and fish - and try some vegetables proteins like soy and beans. Select a colorful plate with a variety of fresh or frozen fruits and vegetables.

If you're overweight, select these foods, but cut out 500 calories a day to lose a pound a week. Even cutting just 100 calories a day will drop 10 pounds in a year.

My bottom line? High blood pressure is often known as a "silent killer", since your pressure can be high, without any visible symptoms. The good news is that your diet and maintaining a healthy weight can help lower blood pressure. Your effort must be consistent; and medication might still be needed for optimal control. That's why it's essential to see your doctor for regular check-ups and monitoring.