If you are diagnosed with hypertension, you can refer to the DASH blood pressure lowering diet recommended by the US, which includes recommending whole grains (e.g. whole wheat bread, mixed grain rice, etc.), increasing the intake of fresh vegetables and fruits (up to 1.5kg/day), consuming low-fat (or skim) milk to avoid full-fat milk, lean meat, fish, skinless poultry meat, avoiding red meat In addition, it is important to reduce the intake of fats (vegetable oils instead of animal oils), refined sugars and sugary drinks.
It is important to note that food is not a substitute for medication and one should not expect any food to be a direct cure for hypertension, but maintaining a good diet can help control blood pressure.