A healthy diet can help lower your blood pressure. One eating plan in particular&mdash;the DASH (Dietary Approaches to Stop Hypertension) plan&mdash;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.
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<h2>Try the DASH plan</h2>
Build meals around:
<ul>
 <li>Whole grains. </li>
 <li>Vegetables.</li>
 <li>Fruits.</li>
 <li>Fat-free or low-fat dairy products.</li>
</ul>
Include: 
<ul>
 <li>Fish and poultry.</li>
 <li>Beans.</li>
 <li>Nuts and seeds.</li>
 <li>Healthy vegetable oils, like olive or canola.</li>
</ul>
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Learn more about what to eat&mdash;and what to avoid&mdash;on the <a href="[BASEDOMAIN]/healthinfo/Story.aspx?StoryID=d77794a6-04f7-4246-8b23-06699e4d8bd8">DASH plan</a>. Or explore other ways to take charge of your <a href="[BASEDOMAIN]/healthinfo/Topic.aspx?TopicID=a4fb09c1-8068-4bb1-814f-26fa8fff6d1f">blood pressure</a>. 
Reviewed 4/8/2024
Source
<ul>
 <li>National Heart, Lung and Blood Institute. "DASH Eating Plan." <a target="_blank" href="https://www.nhlbi.nih.gov/education/dash-eating-plan">https://www.nhlbi.nih.gov/education/dash-eating-plan</a>.</li>
</ul>

Eat this way to lower your blood pressure