Low-fat yogurt

Cow's Milk
While low-fat dairy is most often touted for bone health, these foods can help control high blood pressure, too. Milk is high in calcium and potassium and yogurt has twice as much of these important minerals. To really boost the calcium and minimize the fat, choose low-fat or non-fat varieties.
Tip: Use milk instead of water in instant oatmeal, hot chocolate, and dried soups.