Simple Diet Tips for Healthy Blood Pressure

1. Reduce Salt Intake

Sodium is a major contributor to elevated blood pressure levels. When you consume too much salt, your body retains extra water to dilute the sodium in your bloodstream. This increased fluid volume puts added pressure on artery walls, raising your blood pressure. Studies have shown that populations with high-salt diets, such as those consuming over 5 grams per day, experience a significantly higher incidence of hypertension compared to groups with lower salt intake. Conversely, reducing sodium can lead to measurable drops in blood pressure, especially in individuals already diagnosed with hypertension (CDC).

Practical strategies to cut back on salt include reading nutrition labels to select low-sodium options, cooking more meals at home where you can control seasoning, and flavoring foods with herbs, spices, lemon juice, or vinegar instead of salt. Be mindful of “hidden” sodium in processed foods like breads, canned soups, sauces, and deli meats. The American Heart Association recommends aiming for no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg for most adults to help maintain healthy blood pressure.

2. Choose Whole Grains

Whole grains are packed with fiber, vitamins, and minerals that support heart health and help lower blood pressure. Unlike refined grains, such as white bread and white rice, whole grains retain their bran and germ, providing more nutrients and slower digestion. This leads to steadier blood sugar levels and less strain on the cardiovascular system. Several studies, including those cited by the Harvard T.H. Chan School of Public Health, show that diets rich in whole grains are linked to lower rates of hypertension and heart disease.

When comparing options, white bread is made from refined flour with much of the fiber and nutrients removed, while whole grain bread, oats, brown rice, and quinoa offer superior health benefits. To incorporate more whole grains into your diet, start by swapping white bread, pasta, or rice with whole grain versions. Look for foods labeled “100% whole grain” or “whole wheat” as the first ingredient. Experiment with ancient grains like barley, farro, or bulgur in salads and side dishes. For more tips, visit the Academy of Nutrition and Dietetics.

3. Eat More Fruits and Vegetables

Fruits and vegetables are vital for healthy blood pressure because they are rich in potassium and antioxidants. Potassium helps balance sodium levels in the body and eases tension in blood vessel walls, effectively lowering blood pressure. Antioxidants, such as vitamin C and flavonoids, protect blood vessels from oxidative stress and inflammation, further supporting cardiovascular health. Diets abundant in fruits and vegetables, like the DASH (Dietary Approaches to Stop Hypertension) diet, have been shown to significantly reduce blood pressure compared to diets low in produce (NHLBI).

In contrast, diets lacking in fruits and vegetables are often higher in processed foods and sodium, increasing the risk of hypertension. To increase your daily servings, try adding berries or banana slices to your breakfast cereal, snacking on carrot sticks or cherry tomatoes, and including a salad or steamed veggies with lunch and dinner. Smoothies, stir-fries, and oven-roasted vegetables are also easy and delicious ways to boost your intake. For creative recipes and more ideas, check out the USDA’s MyPlate resource.

4. Limit Processed Foods

Processed foods are a major source of hidden sodium and unhealthy fats, both of which can elevate blood pressure and increase the risk of heart disease. Items like chips, frozen meals, deli meats, and packaged snacks often contain high amounts of salt, trans fats, and saturated fats to improve taste and shelf life. These additives can contribute to arterial stiffness and inflammation, exacerbating hypertension over time. According to the Centers for Disease Control and Prevention (CDC), Americans get more than 70% of their sodium from processed and restaurant foods.

In contrast, homemade meals allow you to control the ingredients, reducing both sodium and unhealthy fats. Swapping processed snacks for whole foods like nuts, fruit, or air-popped popcorn can satisfy cravings without the health risks. Preparing soups, sauces, and casseroles from scratch gives you the flexibility to use fresh herbs and spices instead of salt. Choose grilled or baked proteins over processed meats, and opt for plain yogurt with fruit instead of pre-sweetened varieties. For more tips on avoiding processed foods and making healthy swaps, visit the American Heart Association.

5. Watch Portion Sizes

Overeating is a common contributor to high blood pressure, as carrying excess body weight puts extra strain on the heart and blood vessels. Large portions, especially of calorie-dense foods, can lead to gradual weight gain and make it more difficult to manage blood pressure over time. Research from the Centers for Disease Control and Prevention (CDC) shows that increasing portion sizes—particularly in restaurants—has paralleled rising rates of obesity and hypertension.

Restaurant meals often feature portions that are two to three times larger than the standard serving size recommended for good health. At home, it’s easier to monitor and adjust portions, but oversized plates and serving bowls can still encourage overeating. To practice effective portion control, use smaller plates, bowls, and cups, and fill half your plate with vegetables. Serve food from the kitchen rather than at the table to avoid second helpings, and pay attention to hunger and fullness cues. Measuring servings or using visual cues—like a deck of cards for meat or a tennis ball for rice—can help. For more guidance, visit the Academy of Nutrition and Dietetics.

6. Choose Lean Proteins

Lean proteins play a crucial role in supporting heart health and maintaining healthy blood pressure. Unlike fatty meats, which are high in saturated fat and cholesterol, lean proteins such as skinless poultry, fish, beans, and legumes provide essential nutrients without contributing to artery-clogging fats. Saturated fats found in red meats and processed meats can raise LDL (“bad”) cholesterol and increase the risk of high blood pressure and cardiovascular disease, as noted by the American Heart Association.

Comparing protein choices, fatty meats like bacon, sausage, and marbled beef have much higher saturated fat content than options like chicken breast, turkey, or plant-based proteins. To incorporate more lean proteins into your meals, try grilling, baking, or roasting poultry and fish instead of frying. Replace some meat-based dishes with plant-based meals using lentils, chickpeas, or tofu. Add beans to soups, salads, or casseroles for extra protein and fiber. Limiting portion sizes of red meat and choosing lean cuts when you do eat it can further reduce saturated fat intake. For more protein ideas, visit the Harvard T.H. Chan School of Public Health.

7. Cut Back on Added Sugar

Excess added sugar in the diet has been linked to higher blood pressure and an increased risk of heart disease. Consuming sugary foods and beverages can lead to weight gain, insulin resistance, and inflammation—all of which contribute to hypertension. Research published by the Centers for Disease Control and Prevention (CDC) highlights that sugary drinks, such as soda, sweetened teas, and energy drinks, are among the leading sources of added sugars in the American diet and are strongly associated with elevated blood pressure.

Choosing water or unsweetened beverages over sugary drinks is a simple way to help control both calorie and sugar intake. In contrast, regular consumption of sugar-sweetened beverages can quickly add up, providing little nutritional value and increasing health risks. To reduce added sugars, read nutrition labels, avoid processed snacks and desserts, and flavor water with fresh fruit or herbs instead of reaching for soda. Swap sweetened breakfast cereals for whole grain options with fresh fruit, and limit sugary condiments like flavored yogurts or barbecue sauce. For more tips and guidelines, visit the American Heart Association.

8. Increase Dietary Fiber

Dietary fiber is essential for heart health and plays a significant role in managing blood pressure. Fiber helps lower cholesterol levels, improves blood vessel function, and promotes satiety, which can assist with weight management—an important factor for blood pressure control. Studies highlighted by the CDC and Harvard T.H. Chan School of Public Health show that people who eat high-fiber diets, especially those rich in soluble fiber, tend to have lower blood pressure and a reduced risk of cardiovascular disease compared to those with low-fiber diets.

High-fiber diets typically feature plenty of fruits, vegetables, whole grains, beans, lentils, and nuts. In contrast, low-fiber diets—often high in processed foods—are linked to higher blood pressure and poorer overall heart health. To boost your fiber intake, start your day with oatmeal, add beans to salads or soups, snack on fresh fruits or raw veggies, and choose whole grain breads and cereals. Swapping white rice for brown rice or quinoa is another easy way to add more fiber. For more information and practical tips, visit the American Heart Association.

9. Choose Low-Fat Dairy

Dairy products can be a valuable source of calcium, potassium, and protein, all of which support healthy blood pressure. However, the fat content in dairy matters: full-fat dairy products contain higher levels of saturated fat, which can contribute to increased LDL (“bad”) cholesterol and may negatively impact blood pressure over time. In contrast, low-fat or fat-free dairy options provide the same essential nutrients without the added saturated fat, making them a heart-healthier choice. According to the National Heart, Lung, and Blood Institute (NHLBI), including low-fat dairy in your diet is a key component of the DASH eating plan, which has been shown to lower blood pressure.

When comparing products, low-fat milk, yogurt, and cheese offer the benefits of dairy without excess calories or saturated fats, while full-fat versions can add unnecessary fat to your diet. For smarter shopping, check nutrition labels for “low-fat” or “fat-free” designations, choose plain yogurt over flavored varieties to avoid added sugars, and opt for part-skim cheeses. Incorporate low-fat dairy into smoothies, oatmeal, and sauces for added nutrition. For more guidance on choosing the healthiest dairy products, visit the American Heart Association.

10. Limit Alcohol Consumption

Alcohol consumption can have a significant impact on blood pressure. Even moderate drinking may elevate blood pressure over time, while excessive intake is strongly linked to hypertension and increased risk of heart disease. Alcohol can also interfere with the effectiveness of blood pressure medications and contribute to weight gain, further compounding cardiovascular risks. The Centers for Disease Control and Prevention (CDC) notes that regularly drinking more than moderate amounts can lead to both short- and long-term increases in blood pressure.

There is a clear difference between moderate and high alcohol consumption. Moderate drinking is defined as up to one drink per day for women and up to two for men. Consuming more than these amounts can rapidly raise blood pressure and increase the likelihood of developing hypertension. For those who choose to drink, it’s important to follow these guidelines and to avoid binge drinking. Alternating alcoholic drinks with water, choosing lower-alcohol beverages, and practicing mindful drinking can help you stay within safe limits. For more information on alcohol and blood pressure, visit the American Heart Association.

11. Stay Hydrated

Staying hydrated is essential for maintaining optimal blood pressure. Dehydration can cause blood vessels to constrict and the body to retain more sodium, both of which contribute to elevated blood pressure. When fluid levels drop, the heart works harder to circulate blood, potentially leading to hypertension over time. According to the American Heart Association, adequate water intake supports normal vascular function and overall cardiovascular health.

Comparing water intake levels, people who consistently drink enough fluids are less likely to experience blood pressure spikes than those who are regularly dehydrated. Adults are generally advised to aim for about 8 cups (64 ounces) of water daily, although individual needs can vary based on activity level, climate, and health conditions. To help maintain hydration, carry a reusable water bottle, set phone reminders to drink water throughout the day, and choose water over sugary or caffeinated beverages whenever possible. Adding slices of fruit or herbs can make plain water more appealing. For more hydration tips and recommendations, visit the CDC’s Water & Healthier Drinks page.

12. Use Herbs and Spices Instead of Salt

Herbs and spices offer a flavorful way to season food without adding sodium, making them an excellent alternative for those looking to manage blood pressure. Excess salt is a well-known contributor to hypertension, but herbs and spices like basil, oregano, turmeric, cumin, garlic, and ginger contain beneficial compounds and antioxidants that may support heart health. According to the American Heart Association, using herbs and spices is an effective strategy to reduce sodium intake and add complexity to dishes.

When comparing spice blends, it’s important to choose those labeled as salt-free or low-sodium. Many commercial blends, such as garlic salt or seasoned salt, contain significant amounts of sodium. Instead, opt for pure dried herbs or create custom blends at home using favorites like rosemary, thyme, paprika, and black pepper. Fresh herbs like cilantro, parsley, and dill brighten up salads, soups, and proteins without added salt. For substitution, try lemon juice or vinegar for a tangy flavor, or experiment with chili flakes for heat. For more ways to season your meals healthfully, explore recipes and tips at the Academy of Nutrition and Dietetics.

13. Read Nutrition Labels

Reading nutrition labels is a powerful tool for maintaining healthy blood pressure, as it helps you identify hidden sources of sodium and added sugars in packaged foods. Many processed and convenience foods contain far more salt and sugar than expected, which can quickly add up and undermine your dietary efforts. By checking labels, you can make informed choices and select products that better support heart health. The U.S. Food & Drug Administration (FDA) offers guidance on interpreting the Nutrition Facts panel and understanding ingredient lists.

When comparing products, two similar items—such as canned soups or breakfast cereals—may have vastly different sodium or sugar content. Look for options labeled “low sodium,” “no added sugar,” or “unsweetened.” Key ingredients to watch for include sodium (sometimes listed as monosodium glutamate, baking soda, or sodium benzoate), and various forms of sugar (such as high-fructose corn syrup, dextrose, or cane juice). Aim for products with less than 140 mg of sodium per serving and minimal added sugars. Reading labels consistently empowers you to avoid hidden pitfalls and make choices that align with your blood pressure goals. For more tips, visit the American Heart Association.

14. Eat Smaller, Frequent Meals

Meal timing and size play a significant role in blood pressure management. Eating large, infrequent meals can cause spikes in blood pressure and blood sugar levels, putting stress on the cardiovascular system. In contrast, consuming smaller, more frequent meals helps maintain steady energy, stabilizes blood sugar, and may prevent dramatic rises in blood pressure after eating. Research from the Harvard Health Publishing suggests that spreading food intake throughout the day can be beneficial for both metabolic and cardiovascular health.

Comparing meal frequencies, three large meals may make it easier to overeat and lead to bigger fluctuations in blood pressure, while five to six smaller meals or snacks can help with portion control and minimize these effects. To implement this approach, plan ahead by preparing healthy snacks like nuts, yogurt, fruit, or cut vegetables, and portion out meals in advance. Avoid skipping meals, as this can lead to overeating later in the day. Keeping a consistent eating schedule also helps regulate appetite and supports healthy digestion. For more meal planning tips and sample schedules, visit the Academy of Nutrition and Dietetics.

15. Limit Caffeine

Caffeine is a stimulant found in coffee, tea, energy drinks, and certain sodas, and it can temporarily raise blood pressure by tightening blood vessels and increasing heart rate. While the long-term effects of moderate caffeine consumption vary among individuals, some people—especially those sensitive to caffeine or with existing hypertension—may experience more pronounced and sustained increases in blood pressure. According to the Mayo Clinic, even one or two cups of coffee can lead to short-term spikes in blood pressure, highlighting the need for moderation.

When comparing beverages, caffeinated drinks such as regular coffee or black tea have a much higher impact on blood pressure than their decaffeinated counterparts. Decaf coffee and herbal teas are excellent alternatives for those looking to reduce caffeine intake without giving up their favorite routines. To moderate caffeine consumption, limit your intake to no more than 400 mg per day (about 3-4 cups of coffee), avoid energy drinks, and monitor how your body responds. If you notice heart palpitations or elevated blood pressure after caffeine, consider cutting back. For additional guidance, visit the American Heart Association.

16. Include Healthy Fats

Healthy fats are an important part of a balanced diet and can contribute to better blood pressure control. The key is to distinguish between healthy unsaturated fats and unhealthy saturated or trans fats. Unsaturated fats, found in foods like olive oil, avocados, nuts, and fatty fish, help lower LDL (“bad”) cholesterol and support heart health. In contrast, saturated fats (present in butter, fatty meats, and full-fat dairy) and trans fats (found in some processed and fried foods) can raise cholesterol levels and increase blood pressure. The American Heart Association recommends emphasizing unsaturated fats for optimal heart health.

Comparing olive oil to butter, olive oil is rich in monounsaturated fats and antioxidants, which have been shown to reduce inflammation and help lower blood pressure. Butter, on the other hand, is high in saturated fat and can negatively impact cardiovascular health when consumed in excess. To include more heart-healthy fats in your diet, use olive or canola oil for cooking, snack on a handful of unsalted nuts, add avocado to salads or sandwiches, and eat fish like salmon or mackerel twice a week. For additional tips on incorporating healthy fats, visit the Harvard T.H. Chan School of Public Health.

17. Eat More Fish

Fish is an excellent source of protein and essential nutrients, particularly omega-3 fatty acids, which play a significant role in maintaining healthy blood pressure. Omega-3s, found abundantly in fatty fish, help reduce inflammation, improve blood vessel function, and lower triglyceride levels, all of which contribute to better cardiovascular health. Studies referenced by the American Heart Association show that regular consumption of omega-3-rich fish is associated with lower blood pressure and a reduced risk of heart disease.

When comparing fish types, fatty varieties such as salmon, mackerel, sardines, trout, and herring contain the highest levels of omega-3s, while white fish like cod and tilapia provide less but are still nutritious. To add more fish to your diet, aim for at least two servings per week, as recommended by health experts. Try grilling, baking, or broiling fish with a drizzle of olive oil and fresh herbs for a heart-healthy meal. Avoid breaded or deep-fried fish, which add unhealthy fats and sodium. For more preparation ideas and recipes, visit the Harvard T.H. Chan School of Public Health.

18. Avoid Trans Fats

Trans fats are notorious for their harmful effects on cardiovascular health and blood pressure. These artificial fats, commonly found in partially hydrogenated oils, raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and promote inflammation—all of which significantly increase the risk of hypertension and heart disease. According to the Centers for Disease Control and Prevention (CDC), eliminating trans fats from your diet is one of the most effective ways to protect your heart and maintain healthy blood pressure.

Packaged snacks such as cookies, crackers, microwave popcorn, and some margarines are common sources of trans fats, whereas fresh foods like fruits, vegetables, whole grains, and unprocessed meats are naturally free of these harmful fats. When shopping, carefully read nutrition labels and ingredient lists. Even if a product claims “0 grams trans fat,” check for “partially hydrogenated oils”—a sign that trans fats may still be present in small amounts. Prioritize fresh, whole foods and look for products labeled “trans fat free.” For more information on identifying and avoiding trans fats, visit the American Heart Association.

19. Prioritize Home Cooking

Preparing meals at home offers significant advantages for managing blood pressure and overall health. When you cook at home, you have complete control over the ingredients and cooking methods, allowing you to limit sodium, unhealthy fats, and added sugars. Homemade meals often use fresher, less processed ingredients, resulting in higher nutritional value compared to takeout or restaurant food. According to the Harvard T.H. Chan School of Public Health, frequent home cooking is linked to a healthier diet, lower body weight, and reduced risk of chronic diseases, including hypertension.

Comparing homemade meals to takeout, restaurant dishes are often higher in salt, fat, and calories—factors that can contribute to elevated blood pressure. Home-cooked meals allow for healthier swaps, such as using olive oil instead of butter, adding extra vegetables, and seasoning with herbs and spices rather than salt. To make home cooking easier, plan meals for the week, batch-cook grains and proteins, and keep healthy staples on hand. Try prepping vegetables in advance and using simple recipes to save time on busy days. For more home cooking and meal planning strategies, visit the Academy of Nutrition and Dietetics.

20. Use Unsalted Nuts as Snacks

Unsalted nuts are a nutrient-dense snack that supports healthy blood pressure. Rich in heart-healthy unsaturated fats, plant-based protein, fiber, magnesium, and antioxidants, nuts can help lower LDL cholesterol and reduce inflammation. Numerous studies, including those referenced by the Harvard T.H. Chan School of Public Health, have shown that regular nut consumption is linked to better heart health and a lower risk of hypertension. Choosing unsalted varieties is important to avoid excess sodium, which can counteract the benefits.

When comparing nut choices, almonds, walnuts, pistachios, and cashews are all excellent options, each offering unique combinations of nutrients. For example, walnuts are particularly high in omega-3 fatty acids, while almonds are rich in vitamin E. To keep snacking healthy and prevent overeating, measure out portions—about a small handful or 1 ounce (28 grams) is ideal. Nuts pair well with fresh fruit or plain yogurt for a balanced snack. Store pre-portioned servings in small containers or bags for convenience. For more information about the health benefits of nuts and smart snacking ideas, visit the American Heart Association.

21. Add Legumes to Your Diet

Legumes—including beans, lentils, and peas—are highly beneficial for blood pressure and overall heart health. They are packed with plant-based protein, dietary fiber, potassium, magnesium, and a variety of antioxidants. These nutrients help lower cholesterol, support healthy blood vessel function, and regulate sodium balance in the body, all of which contribute to lower blood pressure. According to the Harvard T.H. Chan School of Public Health, regular consumption of legumes is associated with a reduced risk of hypertension and cardiovascular disease.

When comparing legume dishes, options like black bean salad, lentil soup, and split pea stew offer different flavors and textures, but all provide substantial health benefits. Legumes are also more affordable and versatile than many animal-based proteins. To easily add them to your diet, toss chickpeas into salads, blend white beans into dips, or add lentils to stews and casseroles. You can also swap half the meat in tacos or pasta sauces with cooked beans for a plant-forward twist. For more recipe inspiration and nutritional guidance on legumes, visit the American Heart Association.

22. Limit Red Meat

Red meat, such as beef, pork, and lamb, is often high in saturated fat and cholesterol, both of which can contribute to elevated blood pressure and an increased risk of heart disease. Regular consumption of red meat has been linked to higher rates of hypertension, particularly when processed meats like sausages and bacon are included. According to the Harvard T.H. Chan School of Public Health, reducing red meat intake can significantly benefit heart and blood vessel health.

When contrasting red meat with white meats like chicken or turkey, white meats generally contain less saturated fat and are a better choice for those aiming to manage blood pressure. Fish and plant-based proteins, such as legumes and tofu, are even more heart-healthy alternatives. To support healthy blood pressure, limit red meat to no more than a few times per month, choose lean cuts when you do indulge, and avoid processed varieties altogether. Instead, fill your meals with poultry, fish, beans, and vegetables. For more guidelines on red meat consumption and heart health, visit the American Heart Association.

23. Emphasize Plant-Based Meals

Plant-based meals are rich in nutrients that support healthy blood pressure, including fiber, potassium, antioxidants, and healthy fats. Diets that emphasize fruits, vegetables, whole grains, legumes, nuts, and seeds have been shown to reduce the risk of hypertension and improve overall heart health. Research from the Harvard T.H. Chan School of Public Health indicates that people who follow vegetarian or mostly plant-based diets often have lower blood pressure and a reduced risk of cardiovascular disease compared to those who consume meat more frequently.

When comparing vegetarian diets to mixed diets that include regular meat consumption, vegetarian diets typically provide higher amounts of fiber and lower levels of saturated fat and sodium. Even if you’re not ready to become fully vegetarian, incorporating more meatless meals each week can make a significant difference. Try dishes like vegetable stir-fries, bean chili, lentil soup, grain bowls with roasted vegetables, or chickpea curry. Swapping meat for plant-based proteins in familiar recipes is a simple way to start. For more plant-based meal ideas and health benefits, explore resources from the Academy of Nutrition and Dietetics.

24. Avoid Fast Food

Fast food is notorious for its high sodium, unhealthy fat, and calorie content, all of which can contribute to elevated blood pressure and increased risk of heart disease. Many fast food items—such as burgers, fries, fried chicken, and pizza—contain much more salt and saturated fat than recommended for a single meal. According to the Centers for Disease Control and Prevention (CDC), a single fast food meal can easily exceed the daily limit for sodium intake, making regular consumption a major concern for blood pressure management.

When compared to home-cooked meals, fast food generally offers fewer vegetables, more processed ingredients, and less control over portion size and seasoning. Preparing meals at home allows you to choose fresh ingredients, use healthier cooking methods, and season with herbs and spices instead of salt. If you do eat out, look for grilled rather than fried options, choose salads with low-sodium dressings, ask for sauces on the side, and avoid super-sized portions. Checking nutrition information before ordering can also help you make better choices. For more tips on making healthier choices when dining out, visit the American Heart Association.

25. Add Garlic to Meals

Garlic has long been recognized for its potential to help lower blood pressure and support heart health. Compounds in garlic, particularly allicin, are believed to promote blood vessel relaxation and improve circulation, leading to modest reductions in blood pressure, especially among people with hypertension. Numerous studies and meta-analyses, such as those referenced by the National Institutes of Health (NIH), have demonstrated the beneficial effects of garlic on cardiovascular function and blood pressure regulation.

When comparing garlic supplements to fresh garlic, research suggests both forms can offer health benefits, but fresh garlic may provide a broader range of active compounds and antioxidants. However, supplements can be a convenient alternative for those who dislike the taste or find it difficult to include garlic in their meals. To add more garlic to your diet, try mincing or crushing fresh cloves into salad dressings, sauces, soups, stir-fries, and roasted vegetables. Roasting garlic mellows its flavor and makes it a delicious spread for whole grain bread. For more information on garlic’s health benefits and recipe ideas, visit the Harvard Health Publishing.

26. Choose Dark Chocolate (in Moderation)

Dark chocolate contains plant compounds called flavonoids, which have been shown to promote blood vessel relaxation, enhance circulation, and potentially lower blood pressure. These antioxidants help combat oxidative stress and support overall heart health. Research summarized by the American Heart Association suggests that moderate consumption of dark chocolate—especially varieties containing at least 70% cocoa—may offer modest blood pressure benefits.

When comparing milk chocolate to dark chocolate, dark chocolate is the healthier choice due to its higher concentration of cocoa solids and lower sugar and fat content. Milk chocolate tends to have more added sugars and less of the beneficial flavonoids, diminishing its heart-health advantages. To enjoy dark chocolate as part of a blood pressure-friendly diet, limit your serving to about one small square (approximately 1 ounce or 28 grams) a few times per week. Avoid chocolates with caramel, nougat, or other high-sugar fillings. For more information on the health benefits of chocolate and tips for smart consumption, visit the Harvard T.H. Chan School of Public Health.

27. Incorporate Berries

Berries are nutritional powerhouses packed with antioxidants, vitamins, and fiber that support heart health and help manage blood pressure. The vibrant colors of berries—such as blueberries, strawberries, raspberries, and blackberries—come from compounds called anthocyanins and other polyphenols, which have been shown to improve blood vessel function and reduce inflammation. Studies summarized by the Harvard T.H. Chan School of Public Health indicate that regular berry consumption is linked to lower blood pressure and a decreased risk of cardiovascular disease.

Comparing different berries, blueberries are especially high in anthocyanins, while strawberries provide a rich source of vitamin C and manganese. Raspberries and blackberries are notable for their fiber content, which also helps regulate blood pressure. To easily add more berries to your diet, sprinkle them over oatmeal or yogurt, blend them into smoothies, toss them into salads, or enjoy them as a naturally sweet snack. Fresh, frozen, or even dried berries (without added sugar) can all be good choices. For more serving suggestions and additional health benefits of berries, visit the American Heart Association.

28. Choose High-Potassium Foods

Potassium is a crucial mineral for maintaining healthy blood pressure because it helps counteract the effects of sodium in the body. By encouraging sodium excretion through urine and relaxing blood vessel walls, potassium helps keep blood pressure in check. According to the Centers for Disease Control and Prevention (CDC), increasing potassium-rich foods in your diet is an effective strategy for reducing hypertension risk, especially when paired with lower sodium intake.

While bananas are often celebrated for their potassium content, other foods like potatoes and spinach can provide even greater amounts per serving. For instance, a medium baked potato or a cup of cooked spinach often contains more potassium than a banana. Beans, avocados, oranges, and sweet potatoes are also excellent sources. To boost your potassium intake, include a variety of fruits, vegetables, and legumes in your meals. Add spinach to omelets or smoothies, snack on baked sweet potato wedges, or toss beans into salads and soups. For more about potassium’s benefits and food sources, visit the American Heart Association.

29. Limit Pickled and Cured Foods

Pickled and cured foods are often loaded with sodium, which is used as a preservative and flavor enhancer during the pickling or curing process. High sodium intake can lead to water retention and increased blood pressure, making these foods less suitable for those aiming to maintain heart health. According to the Centers for Disease Control and Prevention (CDC), pickled vegetables, cured meats, and certain cheeses can contribute significantly to daily sodium intake, sometimes providing more than half the recommended limit in a single serving.

When comparing pickled foods to their fresh counterparts, fresh vegetables and meats are naturally low in sodium and retain more of their original nutrients. For example, fresh cucumbers or cabbage have minimal sodium, while pickles and sauerkraut can be extremely salty. To reduce your sodium intake, opt for fresh or lightly steamed vegetables, fresh lean meats, and homemade dishes using herbs and spices instead of salt. If you enjoy the taste of pickled foods, look for low-sodium varieties or try making your own at home with less salt. For more tips on limiting sodium and choosing healthier alternatives, visit the American Heart Association.

30. Watch Out for Sauces and Condiments

Sauces and condiments can be hidden sources of sodium, often adding significant amounts to meals without you realizing it. Common items like soy sauce, ketchup, barbecue sauce, salad dressings, and even some mustards are frequently high in salt to enhance flavor and extend shelf life. According to the Centers for Disease Control and Prevention (CDC), just one tablespoon of soy sauce can contain over 900 mg of sodium—almost 40% of the recommended daily limit for most adults.

Comparing homemade and store-bought versions, homemade sauces and dressings offer much more control over sodium content. You can use fresh herbs, citrus juice, vinegar, and spices to create flavorful alternatives. For example, a homemade vinaigrette with olive oil and lemon juice contains far less sodium than most bottled dressings. When purchasing store-bought products, look for labels such as “low sodium,” “no salt added,” or “reduced sodium.” Use sauces and condiments sparingly, and taste food before adding extra. For more strategies on reducing sodium from sauces and condiments, visit the American Heart Association.

31. Choose Fresh Over Canned

Canned foods, while convenient, are often high in sodium due to the salt added for preservation and flavor. Regular consumption of high-sodium canned products, such as soups, vegetables, and beans, can contribute to increased blood pressure and cardiovascular risk. The Centers for Disease Control and Prevention (CDC) highlights canned goods as a significant source of hidden sodium in the typical diet, sometimes containing several hundred milligrams per serving.

When comparing fresh versus canned produce, fresh fruits and vegetables naturally contain little to no sodium and retain more of their original vitamins and minerals. However, canned versions can still be part of a healthy diet if chosen wisely. Look for “no salt added” or “low sodium” labeled options. Draining and rinsing canned vegetables and beans under running water can reduce sodium content by up to 40%. Whenever possible, prioritize fresh or frozen produce for meals and snacks, and reserve canned items for times of convenience. For more information on sodium in canned foods and tips for healthier choices, visit the American Heart Association.

32. Try the DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan specifically designed to help lower blood pressure and improve heart health. The DASH diet emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, red meat, added sugars, and unhealthy fats. Research from the National Heart, Lung, and Blood Institute (NHLBI) has consistently shown that the DASH diet can significantly reduce blood pressure, often within just a few weeks of adoption.

When compared to typical Western diets, which are often high in sodium, saturated fat, and processed foods, the DASH diet is richer in nutrients like potassium, calcium, magnesium, and fiber—all of which are beneficial for blood pressure control. Getting started with DASH involves gradually increasing your intake of fruits and vegetables, choosing whole grains over refined options, selecting lean meats and fish, and using herbs and spices instead of salt for flavor. Limiting processed and fast foods is also key. For sample meal plans, recipes, and more information on how to implement the DASH diet, visit the American Heart Association.

33. Eat Fermented Foods (in Moderation)

Fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso are rich in beneficial probiotics—live microorganisms that can support gut health and potentially influence blood pressure regulation. Probiotics may help reduce inflammation, improve cholesterol levels, and support overall cardiovascular function, according to research from the Harvard T.H. Chan School of Public Health. However, the impact of fermented foods on blood pressure can vary depending on the specific food and preparation.

When comparing fermented foods like sauerkraut and yogurt, yogurt generally offers a heart-healthier profile due to its lower sodium content and added benefits of calcium and protein. On the other hand, sauerkraut and kimchi can be extremely high in sodium, which may counteract their probiotic benefits for people managing blood pressure. To include fermented foods safely, opt for low-sodium or homemade versions when possible, and focus on unsweetened, plain yogurts or kefir for a probiotic boost. Moderation is key—enjoy a variety of fermented foods while keeping an eye on sodium intake. For more on fermented foods and their health effects, visit the American Heart Association.

34. Limit Takeout Meals

Takeout meals often contain hidden sources of sodium, unhealthy fats, and added sugars, all of which can contribute to elevated blood pressure and increased cardiovascular risk. Even seemingly healthy options like salads or grilled items can be loaded with high-sodium dressings, sauces, or seasonings. According to the Centers for Disease Control and Prevention (CDC), restaurant and takeout foods are among the leading contributors to excessive salt intake in the average diet.

When comparing takeout to homemade meals, preparing food at home gives you full control over ingredients, portion sizes, and cooking methods. Home-cooked meals allow you to use fresh produce, limit salt, and choose healthier fats. If you do order takeout, make smarter choices by selecting grilled or steamed dishes, requesting sauces and dressings on the side, and avoiding fried and breaded options. Opt for smaller portions or share entrees to help control calorie and sodium intake. For more strategies on enjoying restaurant food while keeping your blood pressure in check, visit the American Heart Association.

35. Be Mindful of Restaurant Choices

Restaurant meals are often much higher in sodium and unhealthy fats than home-cooked dishes, which can make dining out a challenge for those managing blood pressure. Many popular items—such as soups, pasta dishes, pizzas, and sauces—contain hidden salt and large portion sizes, quickly surpassing recommended daily sodium limits. The Centers for Disease Control and Prevention (CDC) notes that restaurant and fast food meals are among the top contributors to high sodium consumption in the U.S.

When comparing menu items, grilled or baked proteins, steamed vegetables, and salads with dressing on the side are generally healthier choices than fried foods, creamy sauces, or dishes described as “smoked,” “cured,” or “breaded.” Navigating menus wisely means reading descriptions carefully, asking for nutrition information when available, and requesting modifications such as less salt or sauce on the side. Choose smaller portions or share entrees to avoid overeating. Don’t hesitate to ask servers about ingredient lists or ways to customize your meal for lower sodium. For more advice on making better restaurant choices, visit the American Heart Association.

36. Use Vinegar-Based Dressings

Vinegar-based dressings are a flavorful and heart-healthy alternative to many store-bought creamy dressings, which are often high in sodium, saturated fat, and added sugars. Vinegar-based options, such as vinaigrettes, typically use simple ingredients like olive oil, vinegar, herbs, and spices, making them much lower in sodium and unhealthy fats. According to the American Heart Association, swapping creamy dressings for vinaigrettes can help reduce your intake of sodium and calories while still adding delicious flavor to salads and vegetables.

When comparing creamy dressings like ranch or Caesar with vinaigrettes, creamy varieties often contain high levels of salt, mayonnaise, or cheese, leading to higher calorie and sodium content. In contrast, a simple homemade vinaigrette made with olive oil, balsamic or apple cider vinegar, Dijon mustard, and fresh herbs offers heart-healthy fats and robust flavor without excess sodium. To make your own, whisk together 3 tablespoons olive oil, 1 tablespoon vinegar, 1 teaspoon mustard, and your favorite herbs or garlic. Experiment with different vinegars and citrus juices for variety. For more healthy dressing recipes, visit the Academy of Nutrition and Dietetics.

37. Limit Flavored Instant Foods

Flavored instant foods such as instant noodles, packaged soups, and ready-to-eat rice dishes are popular for their convenience but are often packed with extremely high levels of sodium and artificial additives. A single serving of instant noodles or soup can contain over half of the recommended daily sodium limit, which can quickly contribute to elevated blood pressure and increased cardiovascular risk. The Centers for Disease Control and Prevention (CDC) identifies these products as major sources of hidden sodium in many diets.

When comparing homemade soups and meals to instant varieties, homemade versions allow for greater control over ingredients, sodium, and fat content. By using fresh vegetables, lean proteins, and whole grains, you can create flavorful dishes with far less sodium and more nutritional value. As an alternative to instant foods, try preparing large batches of soup or stew at home and freezing portions for later use. For quick meals, use low-sodium broth, frozen vegetables, and whole grain noodles. Reading nutrition labels and choosing products marked “low sodium” or “no salt added” can also help reduce intake from convenience foods. For more tips on healthy meal swaps, visit the American Heart Association.

38. Add Seeds to Meals

Seeds are a nutrient-dense addition to any diet and can contribute significantly to heart and blood pressure health. Varieties such as chia, flax, pumpkin, and sunflower seeds are rich in plant-based protein, dietary fiber, healthy fats (including omega-3s), magnesium, and antioxidants. These nutrients help reduce inflammation, regulate cholesterol, and support healthy blood vessel function. According to the Harvard T.H. Chan School of Public Health, regular consumption of seeds is associated with a lower risk of cardiovascular disease and improved blood pressure control.

When comparing seed types, chia and flax seeds are especially high in omega-3 fatty acids and fiber, while pumpkin and sunflower seeds offer more magnesium, zinc, and protein. To easily incorporate seeds into your daily meals, sprinkle them onto oatmeal, yogurt, or salads, blend them into smoothies, or add them to homemade bread and energy bars. You can also use ground flaxseed as an egg substitute in baking. For more ideas on adding seeds to your diet and their health benefits, visit the American Heart Association.

39. Choose Low-Sodium Canned or Packaged Foods

Low-sodium canned and packaged foods have become increasingly available, making it easier to manage sodium intake while still enjoying the convenience of ready-to-eat options. Many brands now offer “low sodium,” “reduced sodium,” or “no salt added” versions of common foods such as beans, soups, vegetables, and broths. These alternatives can contain up to 50-80% less sodium than their regular counterparts, which can make a significant difference in daily sodium consumption and support healthy blood pressure. The American Heart Association recommends opting for low-sodium options whenever possible.

When comparing regular and low-sodium versions of canned or packaged foods, you’ll often find that the taste and texture are similar, but the health benefits are much greater with the lower-sodium choice. Always read nutrition labels carefully, as some products labeled “reduced sodium” may still be relatively high in salt. Look for products with less than 140 mg of sodium per serving and pay attention to serving sizes. Rinsing canned foods can further reduce sodium content. For more tips on finding and using low-sodium packaged foods, visit the CDC’s sodium reduction guide.

40. Eat More Leafy Greens

Leafy greens are among the most beneficial foods for supporting healthy blood pressure, thanks to their high content of potassium, magnesium, fiber, and antioxidants. These nutrients help relax blood vessels, balance sodium levels, and reduce oxidative stress, making leafy greens an excellent choice for heart health. According to the American Heart Association, eating a variety of vegetables, particularly leafy greens, can play a significant role in lowering and maintaining healthy blood pressure.

When comparing spinach and kale, both are nutritional powerhouses. Spinach is especially rich in potassium and magnesium, while kale provides more vitamins A, C, and K as well as beneficial plant compounds like lutein and zeaxanthin. Both can be enjoyed raw in salads or cooked in soups, omelets, and stir-fries. To increase leafy green intake, add a handful of spinach to smoothies, sauté kale with garlic and olive oil, or blend greens into pesto sauces. Experiment with collard greens, Swiss chard, or arugula for variety. For more recipe ideas and the benefits of leafy greens, visit the Harvard T.H. Chan School of Public Health.

41. Try Meatless Mondays

Meatless Mondays is a simple initiative that encourages people to enjoy plant-based meals just one day a week, offering significant benefits for blood pressure and overall health. Plant-based meals are naturally lower in saturated fat and sodium and higher in fiber, potassium, and antioxidants—all nutrients that support healthy blood pressure. According to the Harvard T.H. Chan School of Public Health, even small reductions in red and processed meat consumption can reduce the risk of hypertension and improve cardiovascular health.

When comparing meat-based and plant-based meals, plant-based dishes like bean chili, vegetable stir-fries, and lentil soups offer heart-healthy alternatives with less saturated fat and cholesterol. Participating in Meatless Mondays can also inspire creativity in the kitchen and introduce a greater variety of nutrient-rich foods. Try meatless tacos with black beans, whole grain pasta with tomato and spinach, or quinoa bowls topped with roasted vegetables and chickpeas. Planning ahead and experimenting with global cuisines like Mediterranean or Indian can make meatless meals more exciting. For recipe inspiration and more on the benefits of going meatless once a week, visit the Meatless Monday campaign.

42. Avoid Sugary Breakfast Cereals

Sugary breakfast cereals are a hidden source of added sugars and refined carbohydrates, both of which can contribute to weight gain, insulin resistance, and ultimately, higher blood pressure. Consuming cereals high in sugar can lead to rapid spikes and crashes in blood glucose, increasing the risk of developing hypertension and other metabolic disorders. According to the Centers for Disease Control and Prevention (CDC), reducing added sugar intake is crucial for heart and blood pressure health.

When comparing cereal types, many popular brands are loaded with sugar, artificial flavors, and minimal fiber, while healthier options like plain oatmeal, shredded wheat, or whole grain muesli offer naturally low sugar and high fiber content. These healthier cereals help stabilize blood sugar and provide lasting energy. For a more blood pressure-friendly breakfast, choose unsweetened whole grain options and add fresh fruit, nuts, or seeds for flavor and nutrition. Greek yogurt with berries or a veggie omelet are also excellent alternatives. Always check nutrition labels for sugar content and aim for cereals with less than 6 grams of added sugar per serving. For more guidance, visit the American Heart Association.

43. Choose Unprocessed Carbohydrates

Unprocessed carbohydrates are a healthier choice for blood pressure management compared to their refined counterparts. Unprocessed carbs, found in whole grains, starchy vegetables, and legumes, retain their natural fiber, vitamins, and minerals, which help stabilize blood sugar, promote satiety, and support heart health. In contrast, refined carbs like white bread, pastries, and sugary snacks have been stripped of most nutrients and can cause rapid spikes in blood sugar and insulin, increasing the risk of hypertension and cardiovascular disease. The Harvard T.H. Chan School of Public Health recommends focusing on whole, minimally processed carbohydrate sources for optimal health.

When comparing white bread and quinoa, white bread is highly processed and low in fiber, while quinoa is a whole grain packed with fiber, protein, and essential nutrients. Quinoa, brown rice, barley, and oats are excellent alternatives to refined grains. For meal planning, replace white bread, rice, and pasta with whole grain versions, and incorporate a variety of starchy vegetables like sweet potatoes or squash. Adding beans or lentils to salads, soups, or side dishes further boosts nutrition. For more information on choosing healthy carbohydrates, visit the American Heart Association.

44. Limit Fried Foods

Fried foods are typically high in unhealthy fats and calories, which can contribute to weight gain and elevated blood pressure. The process of deep frying adds significant amounts of saturated and trans fats to foods, both of which are linked to higher cholesterol, increased risk of hypertension, and poor cardiovascular health. Studies referenced by the Harvard T.H. Chan School of Public Health indicate that frequent consumption of fried foods is associated with a greater risk of developing high blood pressure and heart disease.

When comparing fried versus baked foods, baked options are much lower in unhealthy fats and calories while still offering satisfying texture and flavor. For instance, baked chicken or potatoes can deliver the same comfort as their fried counterparts without the health drawbacks. To make healthier versions at home, use heart-healthy oils like olive or canola oil in moderation, and try oven-baking, air-frying, or grilling instead of deep frying. Coat vegetables or lean proteins with whole grain breadcrumbs and spices before baking for added crunch. For more cooking tips and heart-healthy recipe ideas, visit the American Heart Association.

45. Add Citrus Fruits

Citrus fruits such as oranges, lemons, and grapefruits are rich in vitamin C, potassium, and a variety of powerful antioxidants that support heart health and help manage blood pressure. Vitamin C acts as an antioxidant, protecting blood vessel walls from damage and reducing inflammation. The flavonoids found in citrus fruits may also help improve blood vessel function and lower blood pressure, as highlighted by the Harvard T.H. Chan School of Public Health.

When comparing oranges, lemons, and grapefruits, oranges are an excellent source of vitamin C and fiber, lemons provide high levels of vitamin C and can add flavor to water or dishes without adding sodium, while grapefruits offer unique antioxidants but may interact with certain medications—always check with your healthcare provider. To incorporate more citrus into your daily routine, enjoy an orange as a snack, add lemon slices to water or salads, or start your day with half a grapefruit. Aim for at least one serving of citrus fruit daily to benefit from their heart-protective properties. For more citrus nutrition facts and recipes, visit the American Heart Association.

46. Try Plant Oils for Cooking

Plant oils such as olive, canola, sunflower, and avocado oil are excellent choices for cooking when aiming to support healthy blood pressure and heart health. These oils are rich in unsaturated fats, particularly monounsaturated and polyunsaturated fats, which help reduce LDL (“bad”) cholesterol and inflammation in the body. According to the American Heart Association, replacing saturated fats like butter with plant oils can lower the risk of hypertension and cardiovascular disease.

When comparing olive oil with butter, olive oil contains heart-healthy monounsaturated fats and antioxidants, while butter is high in saturated fat, which can raise cholesterol and blood pressure over time. To incorporate more plant oils, use olive oil for sautéing vegetables, making salad dressings, or drizzling over roasted dishes. Canola oil works well for baking or stir-frying due to its neutral flavor. Sunflower and avocado oils are also suitable for higher-heat cooking. Use plant oils in place of butter or lard in recipes to promote a healthier fat profile. For more guidance on choosing and using healthy oils, visit the Harvard T.H. Chan School of Public Health.

47. Choose Fresh Herbs Over Salty Seasonings

Fresh herbs provide vibrant flavor and aroma to meals without the need for added salt, making them a heart-healthy alternative for seasoning food. Herbs such as basil, cilantro, parsley, dill, rosemary, and thyme are rich in antioxidants and phytochemicals that not only enhance taste but also support overall health. According to the American Heart Association, using herbs instead of salty seasoning blends is an effective strategy to reduce sodium intake and lower blood pressure risk.

When comparing herb-based blends to commercial seasoning mixes, many store-bought blends contain significant amounts of salt or sodium-based additives, even when they seem savory or spicy. Fresh herbs and homemade blends offer a salt-free way to add complexity to dishes. For delicious pairings, try basil with tomatoes or pasta, rosemary with roasted potatoes or chicken, cilantro in Mexican and Asian dishes, and dill with fish or yogurt sauces. Experimenting with different herbs can transform simple ingredients into flavorful meals. For more ideas on cooking with herbs and reducing sodium, visit the Academy of Nutrition and Dietetics.

48. Opt for Unsweetened Beverages

Sugary drinks such as sodas, sweetened teas, energy drinks, and flavored coffees contribute a significant amount of added sugar and empty calories to the diet, which can lead to weight gain, insulin resistance, and higher blood pressure over time. The Centers for Disease Control and Prevention (CDC) highlights that frequent consumption of sugar-sweetened beverages is linked to an increased risk of hypertension and heart disease.

When comparing sweetened beverages with unsweetened options, unsweetened drinks like water, herbal teas, black coffee, and seltzer provide hydration without the blood pressure-raising effects of added sugar. Even 100% fruit juice, though natural, should be consumed in moderation due to its sugar content. To make unsweetened beverages more appealing, add slices of citrus, cucumber, berries, or fresh herbs like mint to water or seltzer for a refreshing twist. Unsweetened iced tea or sparkling water can also be satisfying alternatives. For a list of heart-healthy beverage choices and tips on limiting added sugars, visit the American Heart Association.

49. Monitor Your Blood Pressure Regularly

Regular monitoring of blood pressure is essential for understanding how dietary and lifestyle changes impact your cardiovascular health. Keeping track of your numbers helps you identify trends, catch potential problems early, and work more effectively with your healthcare provider to manage hypertension. According to the Centers for Disease Control and Prevention (CDC), both home and clinic blood pressure readings are valuable, but home monitoring can provide a more accurate picture of your usual levels by avoiding “white coat syndrome”—the tendency for blood pressure to rise during medical visits due to anxiety.

Comparing home and clinic readings, home measurements allow for more frequent tracking and can help you notice how diet, stress, and physical activity affect your numbers. To track blood pressure effectively, use a validated home monitor, measure at the same times each day, and record results in a log or app. Sit quietly for a few minutes before measuring, keep your arm at heart level, and avoid caffeine or exercise right beforehand. Share your records with your healthcare team for personalized advice. For guidance on accurate home monitoring and tracking tools, visit the American Heart Association.

50. Seek Professional Dietary Advice

Consulting a registered dietitian or healthcare professional is one of the most effective steps you can take to manage blood pressure through diet. While self-guided plans and general advice can be helpful, an expert can provide a personalized approach based on your unique health needs, preferences, and medical history. Registered dietitians are trained to assess your nutritional status, set realistic goals, and design meal plans that address specific conditions like hypertension. The Academy of Nutrition and Dietetics offers a directory to help you find a qualified nutrition expert in your area.

Compared to self-guided plans, expert-led plans offer tailored support, regular monitoring, and adjustments as your needs change. Seek professional guidance if you have uncontrolled high blood pressure, other chronic health conditions, special dietary restrictions, or difficulty making lasting changes on your own. A healthcare provider can also help interpret blood pressure readings, recommend appropriate dietary modifications, and coordinate care with other specialists. Don’t hesitate to reach out for help—individualized support can make a significant difference in your ability to achieve and maintain healthy blood pressure. For more information on working with a dietitian, visit the American Heart Association.

Conclusion

Managing blood pressure is crucial for long-term heart and overall health, as uncontrolled hypertension can lead to serious complications like stroke and heart disease. The choices you make at every meal play a vital role in supporting healthy blood pressure, from reducing sodium and added sugars to emphasizing whole, nutrient-rich foods. By adopting simple dietary changes and being mindful of what you eat, you can significantly lower your risk. Regular screening and early detection remain key, so monitor your blood pressure and seek guidance from healthcare professionals or registered dietitians as needed. For more information on managing blood pressure, visit the CDC’s High Blood Pressure page and the American Heart Association.

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