Diet should be focused towards controlling plaque development and sodium content of the blood.
Decrease refined carbohydrates. Carbohydrates can cause insulin resistance which negatively impact water retention.
Cut unhealthy fats such as fried foods, foods high in trans-fatty acids and saturated fats.
Exercise aerobically to increase the strength of the heart. Aerobic exercise such as brisk walking and bicycling increases the number and size of the mitochondria, the powerhouse of the cell. The more mitochondria and the larger the mitochondria the stronger the heartbeat.
Drink plenty of water to help prevent water retention and blood pressure problems.
Control stress that can trigger elevated blood pressure.
I'm a licensed pharmacist specializing in natural approaches to health and disease. I have hosted the weekly radio show on Wake Up Healthy for almost 20 years on WCBM 680 every Sunday from 10-11 AM EST. You can listen anywhere in the world by downloading the WCBM app.