[header] How to avoid high blood pressure [title] Incorporate vegetables, fruits, whole grains and low-fat dairy products into your daily diet. [step] Certain nutrients have been found to help prevent high blood pressure: potassium, calcium, magnesium, and omega-3s. There is no need to take supplements of these nutrients if you have a well-balanced diet. 
[substeps] Potassium: good sources of potassium include winter squash, sweet potatoes, and yogurt. Calcium: surprising sources of calcium include white beans, canned salmon and dried figs.