See what your body is saying

Find out where yours stands, what is pushing it up, and how to lower it safely.

Systolic (top number)Diastolic (bottom number)

What would lower yours?

Pick a change. See how far it moved systolic in the trials, when it shows and who it isn't for.

Your systolic today (top number)138

Have you been told you have high blood pressure?

Biggest single change you picked: Eat more vegetables, fruit and beans, about 11 mmHg off systolic in the trials. From 138 that is about 127. Yours can be more or less.

Shows: Within 2 weeks
Evidence: Strong. Controlled feeding trials
Not for: Anyone with advanced kidney disease, without their care team, because of the potassium.

Tested in trials as the DASH diet.

Single lever sizes do not simply add up. In one feeding trial, the vegetables, fruit and beans pattern together with low salt lowered systolic by 11.5 mmHg in people with hypertension, and 7.1 without (DASH-Sodium, 2001). Expect less on your own than in a supervised trial. Never change a prescribed medication on your own. If you are pregnant, this list does not apply.

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