Health News Share Email Print 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. Include: 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 4/8/2024 Source National Heart, Lung and Blood Institute. "DASH Eating Plan." https://www.nhlbi.nih.gov/education/dash-eating-plan. Related stories Health information main Health tools go Select a health topic ADHD Aging Alcohol use disorder Allergies Alternative medicine Alzheimer's disease Arthritis Asthma Babies Backs Bladder Bones Brain Breast cancer Cancer Cancer prevention Caregiving Cervical cancer Children and parenting Cholesterol Colds Colorectal cancer Coronavirus Dental care Depression Diabetes Disaster preparedness Down syndrome Ears Eating disorders Emergencies End of life/Palliative care Environmental health Epilepsy Eyes Fall prevention Family and relationships Feet Fitness and exercise Flu Food safety Hair Headache Health assessments Health calculators Healthcare Heart attack Heart health Hepatitis Hernia High blood pressure Hips HIV/AIDS Holiday health Hormones Imaging Incontinence Joints Kidneys Knees Leukemia Liver Lung cancer Lungs Medications Men's health Menopause Mental health Multiple sclerosis Nails Nose Nutrition Obesity Oral cancer Ovaries Pain Parkinson's disease Pets Pneumonia Pregnancy Prostate cancer Rehabilitation Reproductive health Safety School health Sexuality Sexually transmitted infections Skin Skin cancer Sleep Smoking Sports injuries Stomach pain Stress and anxiety Stroke Substance use disorder Summer safety Surgery Teen health Throat Thyroid Travel Vaccines Vascular health Violence Vitamins and supplements Weight management Winter health Women's health Workplace health Wound care i Providers Cardiology Internal Medicine Family Medicine RSS If you have questions or comments, please contact Randolph Health. Problems reading or opening a page? Legal restrictions and terms of use applicable to this site.