Sodium, found in salt, is directly linked to high blood pressure, because it increases water retention.
Potassium counteracts the harmful effects of salt. Bananas, tuna, and butternut squash are good sources of potassium. Too much can lead to irregular heart rhythms, so supplements are not recommended.
Limiting the intake of processed foods will reduce sodium intake, as salt is often added during processing.
For flavor, try replacing salt with herbs such as basil, rosemary, garlic, oregano, paprika, and cayenne, or low-salt condiments such a yellow mustard.