If i am your treating physician,would advise you the following guidelines initially
1)To follow the DASH diet(Dietary approaches to stop
hypertension)--->a)encourage whole grains,high fiber rich diet(including fruits,vegetables),fish,poultry meat like chicken,nuts,low fat dairy products in diet
b)Limit simple sugars containing drinks,food like sweets and
saturated fat intake.
2)Limit salt intake less than 6 gram/day.
3)To engage with regular aerobic physical activity such as brisk walking (at least 30 min/day)
4)Try to maintain normal body weight(i.e maintain normal BMI 18.5-24.9)
5)Avoid
smoking,limit alcohol consumption.
Hope this information helps you.If any further questions,happy to answer you.take care.