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It is most effective when part of an overall healthy eating pattern, such as: The Dietary Approaches to Stop Hypertension (DASH) diet The Mediterranean diet Both of these diets emphasize: High intake of vegetables, fiber, and potassium Lower intake of sodium, saturated fats, and processed foods Studies have shown that adhering to the DASH diet can reduce the risk of hypertension by around 20%, while consistently eating the Mediterranean diet may reduce your risk of heart disease by 15%