Making changes to your diet is a proven way to help control high blood pressure . These changes can also help you lose weight and lower your chance of heart disease and stroke. Your healthcare provider can refer you to a nutritionist, who can help you create a healthy meal plan. Ask what your ideal blood pressure should be. This will be based on your risk factors and other health problems. DASH DIET The low-salt diet of Dietary Approaches to Stop Hypertension (DASH ) has been shown to help lower blood pressure.