Low sodium and weight loss

I have HBP....my top is high...160/79....I got my pressure down from 170/100 by giving up salt and exercising more....if there any diet thing, I can do to lower the top number..My Doctor said he wants me to keep it under 140/90...but I can't seem to get the top number much lower...I am a little overweight,,,if I lose that will it pull my top number down?  What would be a good, balanced diet to avoid sodium and yet get a good, balanced meal on the table quickly?.

[Renee Radenberg]

The best way to lower blood pressure is to lose weight. It is great that you have lowered your sodium content of the food you eat.  Healthy eating and exercise will result in weight loss. Eat low fat meats (chicken, fish, loin of pork) or non meat sources (soy products), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), fat free or low fat dairy products (skim milk, 1% milk, low fat cheese, low fat yogurts, low fat soy milk/yogurt), and eat a lot of fruits and vegetables. Eating daily high fiber breads and cereals (oatmeal). Increase your physical activities to 1/2 hour a day. That 1/2-hour can be broken up through the day, 10 minutes here and 20 minutes there. For example, park your car in the back of the parking lot and walk to the store. That will give you additional walking. Portion control is important and here some general tips = ½ cup for all starches and vegetables; one piece of fruit or ½ cup of small fruits; 1 cup for low fat dairy products, and only 3oz of low fat meat or protein substitution a meal (only 6ozs total a day). To help eat less food pre meal, eat about 7-10 almonds (good fat and helps lower cholesterol), 20 minutes before lunch and dinner so you will feel full faster and not eat as much food.  Do not be discouraged, weight loss can be a slow process but the slower you loss, the higher chance it will stay off. Think of this new way of eating as your new healthy lifestyle and not as a diet. That will help you to keep your weight off, lower your blood pressure, and keep your body healthy. Thank you for your question.