Low sodium.. Whatever you eat try not to salt it. Stay away from any packaged meats. They have lots of salt. Read the labels. I was told less then 800 mg of salt a day, When you start reading labels you will see all the hidden salts.. Some package meals have over 800 mg in one package.
If you eat fat free items. Watch the salt in those too. A lot of the fat free items have tons of salt.

Fresh fruits are good. Some even bring down you BP. Apples have pectin that is a natural blood thinner.

I drink organic apple cider vinegar every day.

Bananas have natural potassium in them.. Potassium lowers BP. But don't take a Potassium supplements without checking with your doc.

I hope some of this helped you.. Your blood pressure is really not too bad yet! The 140 needs to come down. But with life change I think you can do this with out meds. Try it first, if it keeps going up your doc might want to put you on a BP med.. Here is a site that might give you some more information on life style lowering your BP.

http://www.nhlbi.nih.gov/hbp/treat/treat.h tm

If you are able go to a "Vitamin Shoppe" I think thats how they spell it. Its a well, vitamin shop. haha. anyway, you can get pills called "Blood pressure control" I started taking them and it has worked really really well. My bloodpressure would get up to 15 to 170 over 100 at times according to my blood pressure monitor. Now that I am taking this its almost always at 120 over 80 I would recommend it to anyone.