You probably already know that a diet low in sodium and rich in foods containing potassium, calcium and magnesium—referred to as the DASH diet—may help prevent or help normalize high blood pressure. But are there specific foods—not supplements or individual nutrients—that can have a helpful effect? Here's what the research says.

1. Consuming dark chocolate or cocoa products rich in flavanols was linked with some reduction in systolic or diastolic blood pressure among people with hypertension or pre-hypertension

2. Olive Oil-A 2012 study published in the American Journal of Hypertension looked at how olive oil might affect blood pressure in young women with mild high blood pressure. Spanish researchers compared a diet of polyphenol-rich olive oil to a diet that didn't contain any polyphenols and their effects on blood pressure over a period of four months. The results: The polyphenol-rich olive oil was linked with drops in systolic and diastolic blood pressure—especially among women with higher blood pressure to start.

3.Pomegranate- esearchers from the United Kingdom looked at the effect of pomegranate juice on blood pressure among young and middle-aged people. Consuming more than a cup of pomegranate juice every day for four weeks was linked to a drop in both systolic and diastolic blood pressure, according to the study results, published in Plant Foods for Human Nutrition. It's not clear what might be causing these reductions, but it may be the potassium or polyphenols found in pomegranate juice.

4. Whole Grains-- A 2010 study published in the American Journal of Clinical Nutrition looked at how eating whole grains affected blood pressure in middle-aged people. British researchers compared a diet of whole wheat (or whole wheat plus oats) to a diet of refined grains. They found that eating three servings of whole grains was linked with a reduction in systolic blood pressure. Exactly why isn't clear, athough other research has pointed to beneficial effects of whole grains on cholesterol.

Aside from these foods, here are some lifestyle changes you need to make to control your hypertension

1. Lose extra pounds and watch your waistline. Blood pressure often increases as weight increases. ...
2. Exercise regularly. ...
3. Eat a healthy diet. ...
4. Reduce sodium in your diet. ...
5. Limit the amount of alcohol you drink.
6. Quit smoking
7. Cut back on caffeine
8. Reduce your stress
9. Monitor your blood pressure at home and see your doctor regularly
10. Get support

You can easily control your High Blood Pressure if you follow the above steps.

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A combination of the methods works wonder.