Whenever I diagnose a patient with hypertension, or high blood pressure, I immediately work with that patient to create a lifestyle modification plan that will help him or her beat this precursor to heart disease, which is the No. 1 killer of men and women.

The good news is that you can reduce your high blood pressure — and cholesterol — in just eight weeks by eating a well-balanced diet and getting moderate exercise.

I recommend a nutrition plan known as the Dietary Approaches to Stop Hypertension (DASH). To follow the plan, which is rich in potassium, calcium, magnesium and fiber — all of which help to lower and control blood pressure — you must:

• Avoid saturated fat. Instead, consume low-fat or no-fat dairy products and monounsaturated fats like olive and canola oils.
• Choose whole grains over bleached, white flour or pasta products.
• Eat five to nine servings of fresh fruits and vegetables daily.
• Consume nuts (raw almonds are a great choice!), seeds, beans or peas every day.
• Eat modest amounts of protein daily, including fish, poultry or soy products.
• Lower your salt intake. Remember, where salt goes, water follows. When you eat a diet high in salt (or sodium), your body tends to compensate by holding onto water. This excess water raises your blood pressure. Use spices such as garlic powder instead of salt to flavor your food, and limit your consumption of processed foods (including meat and cheese), which account for about 75 percent of all salt in the typical American diet. Instead, buy fresh fruits and vegetables, or at least the "no-salt added" varieties of canned or frozen veggies. Many studies show that reducing your salt intake can lower your blood pressure by several points.

  Consider Nutritional Supplements
  Calcium supplements have been shown to reduce blood pressure (high blood pressure itself increases calcium loss from the body.) Omega-3 fatty acids are also good. Found in oily fish such as mackerel and salmon, omega-3's are thought to keep the blood vessels flexible. Finally, antioxidants such as vitamins A, C and E are said to protect blood vessels from free radical damage, which can wreak havoc in the body. That includes high blood pressure and heart disease. For more on antioxidants see

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