First thing is to Reduce Your Intake of Sodium (Salt)
How salt intake increases blood pressure. Eating too much salt or sodium-rich foods leads to a greater uptake of fluid and causes greater retension of water inside body, leads to volume overloard and High blood presure. It also places extra strain on the arterioles (blood vessels that dilate/constrict to regulate blood pressure and blood flow). Both these effects lead to higher blood pressure. The Recoomended daily dose for sodium for most people is 2,400 mg.

You can Reduce Sodium Intake
How can you decrease sodium intake? Eat less pre-cooked or processed food, and eat more fresh food. Sodium is found naturally in fresh foods like grains, fruits, vegetables, meats, nuts, and dairy products, but in much lower quantities than in processed foods (eg. packet, bottled or canned food).
 
 
High Sodium Foods
These foods typically have a high sodium content. In order not to exceed the RDA, either avoid them altogether, or choose low-sodium varieties.
Sauces:  baking soda, barbecue sauce, catsup, garlic salt, mustard, onion salt,Soy sauce, steak sauce, salad dressing, baking powder, mustard, onion salt, seasoned salts like lemon pepper, bouillon cubes, meat tenderizer, and monosodium glutamate.
Salted Snacks: peanuts, pretzels, pork rinds.Tortilla chips, corn chips
Soup: instant soups, Regular canned soups.
Pickled Food: Olives, or sauerkraut, Herring, pickles, relish,
Meats: smoked or cured meats (containing sodium-nitrite) such as bacon, bologna, hot dogs, ham, corned beef, luncheon meats, and sausage, Hogmaws, ribs, and chitterlings,.
Dairy: Most cheese spreads and cheeses.
Drinks: club soda,  saccharin-flavored soda,
Cereals: Instant hot cereals,  Regular ready to eat cold cereals,
Ready-to-Eat:  boxed mixes like rice, scalloped potatoes, macaroni and cheese and some frozen dinners, pot pies and pizza. Quick cook rice, instant noodles,
Fats: Butter, fatback, and salt pork.

Check Labels of Food Containers:
Choose those foods which labeled as low-sodium, very low sodium, or salt-free. Check food labels for words that indicate a high sodium content, including: sodium nitrite, sodium proprionate, disodium phosphate, and sodium sulfate., monosodium glutamate (MSG), sodium benzoate, sodium hydroxide, 

• Lower Sodium Eating Habits
• Do not add extra salt when cooking or preparing meals. Cook with more herbs and spices.
• Do not have salt on the table while eating do not add salt on salad.
• f you cook with salt, switch to chili, ginger and lemon juice for flavoring.
• If you eat cured/smoked meats, switch to fresh cold meats.
• If you eat ready-to-serve breakfast cereal, choose low-sodium types of cereal.
• Rinse before eating, If you eat tuna, salmon, sardines, or mackerel canned in water.
• If you eat soup, switch to low-sodium or fresh soups.
• If you cook with whole milk or fat diet, switch to 1 percent or skimmed buttermilk.

Remember taking less salt diet, Your BP will be in normal Limits.

Dr Armughan , Author of this Article, Read more about
High Blood Pressure Diet