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 11 mm hg if you have high blood pressure this eating plan is known as the dietary approaches to stop hypertension dash diet. The dash diet dietary approaches to stop hypertension has high quality evidence to support the value of a diet rich in fruits vegetables and low fat dairy foods in lowering blood pressure says dr krumholz the benefit for blood pressure can begin within two weeks. Still eating a magnesium rich diet is a recommended way to ward off high blood pressure 51 you can incorporate magnesium into your diet by consuming vegetables dairy products legumes. Vegetables are high fiber which is generally a plus but clayshulte is especially interested in the mineral content of these healthy foods we ask clients to specifically focus on vegetables high