Sodium is usually the first to go for someone diagnosed with high blood pressure. There's also another way to fight this condition, though, without drugs.

It's a simultaneous approach that involves cutting back on sodium intake while increasing consumption of potassium-rich foods. For greatest benefits, sodium should total 2,300 milligrams per day while potassium milligrams reach 4,700. Avoiding processed foods is a wise choice if you're watching your blood pressure -- sodium is added to most of these foods -- and upping your intake of potassium should come from foods, not supplements. Do check with your doctor about the amount of potassium you need. Some people with kidney ailments may have trouble processing potassium.

Once you get the go-ahead to pack some potassium power into your diet, here's what you might eat:

1 baked sweet potato, 694 mg
1 small baked potato, 610 mg
8 ounces non-fat yogurt, 580 mg
3 ounces cooked halibut, 490 mg
1 banana, 422 mg
1 cup milk, 380 mg
1 cup cantaloupe, 368 mg
1 cup orange juice, 355 mg
1 cup oatmeal, 120 mg