Write an article based on this "Eat a moderate, lean diet. Avoid foods that are high in sugar and fat. Increase your fiber intake. Eat foods rich in omega-3 fatty acids. Increase your intake of dietary potassium. Talk to your doctor about adding supplements to your diet."
When trying to lower your blood pressure, it's important to focus on moderation and eating a balanced diet. Try eating a plant-based diet with lots of fruits and vegetables and few meats, milk products, and eggs.  Try to have at least 1 meal each day that doesn't include meat and mainly consists of fruits and vegetables. For example, you could have a salad for lunch that consists of several cups of leafy greens and is covered in a variety raw vegetables and seeds, such as carrots, cucumbers, celery, and sunflower seeds.  When you do eat meat and fish, make sure it is a lean type, such as chicken or salmon without the skin. When you eat or drink dairy products, make sure you are picking low-fat options. This means you should avoid candy bars, processed carbs, and red meats. These foods may be delicious but they provide little nutritional value, and you can get what value they have from healthier choices.  Instead of eating red meat, eat healthier meats like chicken or fish. If you have a craving for sugar, eat a piece of fruit instead of a piece of candy. Fiber won’t lower your blood pressure on its own, but it helps to regulate your digestion and keep you healthy in general. Most vegetables are high in fiber, especially those with leafy greens. Many fruits, nuts, and legumes (beans and peas) are also rich in fiber, as are whole-grain products.   Some of the best foods you can eat to increase your fiber include pears, strawberries, avocados, apples, carrots, beets, broccoli, lentils, and kidney beans.  It is recommended that you eat 8 to 10 servings of vegetables and fruits each day, so vary the foods you eat when adding fiber to your diet. The typical American diet is deficient in omega-3 fatty acids (fish oil), and restoring some balance here may naturally reduce your blood pressure. Consume fish twice a week or more, as they will provide you with omega-3 fatty acids, lower fats called triglycerides, and promote overall heart health.  Fish is high in protein, and many types of fish, including salmon, mackerel, and herring, also have high levels of omega-3 fatty acids. The omega-3 fatty acids are highest in the oils of the fish, so if you eat canned fish, don’t discard the oil. Eat it along with the fish! It is recommended that you eat only one or two 3 oz (85 g) servings of lean meat, including fish, each day.  You can also take fish oil tablets regularly to get more omega-3 fatty acids. However, do research on the fish oil tablet product you take. There are some concerns about raised levels of mercury from certain processed fish products. Too much potassium can be harmful, but some is necessary.  Aim for 3500 and 4700 mg of potassium a day. You may need more potassium if you are active, and less if you are elderly or sick. Some foods that are naturally high in potassium include:  Bananas Tomatoes/tomato juice Potatoes Beans Onions Oranges Fresh and dried fruits Check with your doctor to see whether a natural remedy may help lower your blood pressure. Many natural remedies have scientific evidence to show that they can lower high blood pressure, but you should never attempt to replace your blood pressure medication without talking with your doctor.  The top supplements may assist in lowering blood pressure are coenzyme Q10, omega-3, fish oil, garlic, curcumin (from turmeric), ginger, cayenne, olive oil, nuts, black cohosh, hawthorn, magnesium and chromium. Ask your doctor if these are safe for you to take. Vitamins like B12, B6 and B9 can help lower homocysteine levels in the blood. High homocysteine levels can lead to heart problems.