Natural Ways to Support Healthy Blood Pressure
Lifestyle steps with real evidence.
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Quick answer
- DASH emphasizes fruits, vegetables, whole grains and low-fat dairy.
- Lower sodium adds to the benefit.
- It works alongside, not instead of, medical care.
What it is
Dietary Approaches to Stop Hypertension (NHLBI).
What to eat
Vegetables, fruits, whole grains, beans, nuts, fish and low-fat dairy.
Sodium
Aim for less than 2,300 mg a day, and lower if your doctor advises.
A sample day
Oatmeal with fruit, a big salad with beans, fish with vegetables, yogurt and nuts.
Supplements
See does HoneyVital work.
Frequently asked questions
How fast does DASH work?
Some people see changes within a few weeks.
Is DASH hard to follow?
Small swaps add up; start with one meal a day.
This article is general information, not medical advice. Talk to your doctor before starting any supplement. We may earn a commission from links on this page; see our disclosure and editorial standards.
