The DASH diet stands for Dietary Approaches to Stop Hypertension. The two key studies were supported by National Heart, Lung and Blood Institute (NHLBI).

The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar sweetened foods and beverages, lean red meat, and added fats. Patients who were on the DASH diet reduced their blood pressure within two weeks. 

Another study, DASH Sodium study calls for reducing sodium to 1,500 mg a day (about 2/3 teaspoon of salt). Studies of patients on the DASH-Sodium plan significantly lowered their blood pressure as well.

One step to lower high blood pressure: Incorporate the DASH diet into your lifestyle. 

The DASH diet plan: 

• Is incorporating more of fruits and vegetables and fat free or low - fat dairy foods

• Is cutting back on foods that are high in saturated fat, cholesterol, and Trans fats.

• Consuming more whole grain products, fish, lean poultry, beans and nuts.

• Eating less red meat (especially processed meats) and sweets, added sugar and sugary beverages. 

• Eating foods that are rich in magnesium, potassium, and calcium.

• Cutting down on Salt intake.