16 Foods to Eat If You Have High Blood Pressure

10. Low-Fat or Fat-Free Dairy

While dairy is rich in calcium, vitamin D and protein, full-fat milk and cream contain saturated fats, which you should avoid if you have high blood pressure. Stick to low-fat or fat-free dairy products such as skim milk and nonfat yogurt to get these nutrients without worrying about the extra fat. In fact, research has shown that consuming low-fat dairy can help lower blood pressure, especially if it is part of an already low-fat diet. To get even more benefits out of an already healthy food, try combining it with whole grains, fruits or nuts. Just make sure your dairy of choice has no extra sugar added.