specifically, a diet that is high in fruits and vegetables (aim for half of your meal including non-starchy vegetables, like leafy greens, beans, carrots, cucumbers, tomatoes, etc.), whole grains, low in refined grains (e.g., white breads and baked goods made from white flour), low in saturated fats ( e.g., fatty cuts of meat or fried foods) and low in sodium (homemade or minimally processed) have been demonstrated through randomized controlled studies to significantly lower blood pressure. these types of diet changes alone can lower blood pressure greater than any single drug therapy. the effects of both diet and sodium reduction work together, meaning the more you improve your diet to include less saturated fat and more fruits and vegetables or lower your sodium intake significantly below what is typical in industrialized nations, like the united states, the greater the benefit will be seen. similarly, the better the quality of diet, the more the results will be seen. significant results have been seen in 30 days.