Its beneficial not only for blood pressure but also for your overall health and well-being.

Anytime you have a physical examination or meet with a physician, they take your blood pressure.

How Much Should You Eat?

a photo of a man eating a salad

Photo:Getty Images. EatingWell design.

Looking for inspiration?

Yet, if you want to start small, exercise might be the way to go.

To start, make small and consistent positive adjustments to your diet, like adding more plants.

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

EatingWell

Plant-based foods provide important nutrients for blood pressure management, such as potassium and fiber.

An easy and effective way to begin is to focus on color.

American Heart Association.What is high blood pressure?.

an image of the Balsamic Roasted Cabbage Steaks

American Heart Association.How potassium can help control blood pressure.

National Heart, Lung, and Blood Institute.DASH Eating Plan.

a recipe photo of the Anti-Inflammatory Lemon-Blueberry Smoothie

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a recipe photo of the Banana Cream Pie–Inspired Overnight Oats

Bircher muesli with background

a photo of a woman eating a burger and french fries at a restaurant

a photo of a woman walking outside

a photo of an Aldi storefront

hibiscus tea

mediterranean broccoli pasta salad

a photo of a man sleeping soundly in bed

meal

a photo of a woman jogging outside

an illustration of a salt shaker

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cinnamon roll overnight oats shot overhead in mason jars with raspberries and pecans on top

a photo of a mug with steaming tea in it

an illustration of someone’s arm getting their blood pressure taken

rainbow fruits and vegetables

Watermelon, Cucumber Feta Salad