7) Follow the DASH diet.
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood pressure by as much as 11 mm Hg systolic. The DASH diet consists of:
- eating fruits, vegetables, and whole grains
- eating low-fat dairy products, lean meats, fish, and nuts
- eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy products, and fatty meats
It also helps to cut back on desserts and sweetened beverages, such as soda and juice.