Even more important than either sodium or potassium alone, however, is the effect that they have together. This is called the 'sodium-potassium ratio' and is even more strongly related to blood pressure than sodium alone. The combination of a diet high in sodium and low in potassium is the most potent dietary and lifestyle factor known that increases blood pressure.
Don't add salt at the table or use salt in cooking. Food may taste strange at first but it won't take long for you to adjust to the taste. (Rock salt contains the same amount of sodium as ordinary salt.)

Use herbs, spices, chilies, garlic, ginger and lemon to flavor your food.

Avoid processed foods with a high salt content. Some examples are: bacon, sausages, canned meat, packet soups, Soy sauce, bottled sauces such as ketchup, crisps, salted or roasted nuts and cheese crackers.

Use unprocessed foods with a naturally low sodium content: fresh or frozen fruits, vegetables, lentils, canned fruit (but canned vegetables may have salt added so check the label), fresh meat and fish, eggs, unsalted nuts, potatoes, pasta and rice.

The above advice will also help you to increase your potassium intakes as fruits (especially bananas), vegetables and potatoes are all good sources of potassium. Eating these foods is the best way to increase potassium intake, rather than taking a potassium supplement.