High blood pressure is defined as above 140/90 mm Hg diastolic pressure in adults. It is often called the "Silent Killer," because the cause of high blood pressure is unknown in 90-95% of cases and is designated essential hypertension. For people with high blood pressure, foods rich in potassium, calcium, magnesium, omega-3 fatty acids and vitamin C are very important. 

Studies have shown Calcium and Potassium help reduce blood pressure levels and population studies indicate that hypertensive individuals consume less daily calcium. Therefore foods high in calcium and potassium are recommended for hypertensive individuals. Vegetables that are rich in potassium are tomatoes, potatoes, and beans, while calcium is mostly found in broccoli, cheese and salmon.

Magnesium has a relaxing effect on the blood vessels and allows easier flow of blood. Chocolate and avocadoes contain magnesium and should be part of the diet.

Vitamin C helps to expand constricted arteries and blood vessels, as a result helping to reduce blood pressure. Fruits and vegetables contain high amounts of vitamin C.

Omega-3 fatty acids assist blood circulation. It is unlikely for blood to form clots, and cause a heart attack, in the presence of omega-3 fatty acids.