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Eat this way to lower your blood pressure

A healthy diet can help lower your blood pressure. One eating plan in particular—the DASH (Dietary Approaches to Stop Hypertension) plan—gets high marks. This way of eating can reduce blood pressure within weeks, research shows. It works even better when you choose low-sodium foods.

Try the DASH plan

Build meals around:

  • Whole grains.
  • Vegetables.
  • Fruits.
  • Fat-free or low-fat dairy products.


  • Fish and poultry.
  • Beans.
  • Nuts and seeds.
  • Healthy vegetable oils, like olive or canola.


Learn more about what to eat—and what to avoid—on the DASH plan. Or explore other ways to take charge of your blood pressure.

Reviewed 4/10/2023


National Heart, Lung and Blood Institute. "DASH Eating Plan."

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