Date : 08 Dec 2016

One diet in particular that can help lower blood pressure is called the DASH Diet, which includes 3 servings of low-fat dairy products, 8-10 servings of fruits and vegetables and is overall low in fat and saturated fat. Eating this diet for 8 weeks can lower blood pressure as much as some blood-pressure-lowering medications. Researchers estimate that if all people followed the DASH eating pattern, heart disease and stroke would be reduced by 15 and 27 percent, respectively. This would mean 225,000 fewer heart attacks and 100,000 fewer strokes every year. Omitting milk and dairy foods from the DASH diet does not seem to have the same effect, lowering blood pressure by only half as much, indicating that the complete dietary pattern is necessary for the full benefit.
A follow-up study found that the same diet with lower sodium levels resulted in even greater reductions in blood pressure. Those who benefited the most were people who had mild hypertension and certain ethnic groups.

Many others have confirmed the health benefits of the DASH diet. Studies have found that following this diet: 

• Reduces 10-year risk of cardiovascular disease 11% more than a diet just high in fruits and vegetables.
• Reduces risk of stroke and heart  disease in middle-aged women. 
• Improves cardiovascular risk factors among diabetics.
• Reduces risk of cardiovascular disease in youth with diabetes. 
• May help improve insulin sensitivity when combined with exercise and weight management.
• May help prevent diabetes. 
• May even reduce risk of colorectal cancer and kidney stone risk. 

For overweight or obese persons with slightly elevated blood pressure, the addition of exercise and weight loss to the DASH regimen resulted in even larger blood pressure reductions and greater improvements in heart disease risk factors. One study even found that adults with mild hypertension who followed the DASH pattern for 8 years had lower death rates overall. 
 
Other ways to control blood pressure, aside from diet, include losing extra weight, engaging in regular physical activity and moderating alcohol consumption to 1-2 drinks per day.
An estimated 65 million (1 in 5) Americans have high blood pressure, and an additional 59 million are deemed "pre-hypertensive," putting them at risk for developing the disease. High blood pressure is a major risk factor for heart disease and stroke and can lead to kidney damage.