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Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
Speaking of soy protein, a recent clinical trial in China seems to suggest that eating more vegetable protein (such as soy protein) can help reduce blood pressure. A Mediterranean Diet Won't Make You Fat: You've probably heard that a Mediterranean Diet will help you live longer.