The DASH (Dietary Approaches to Stop Hypertension) diet was specifically developed through NIH-funded research to lower blood pressure without medication.

Core principles:

• High in fruits, vegetables, whole grains, low-fat dairy
• Rich in potassium, calcium, magnesium, fiber
• Low in sodium (1,500–2,300 mg/day)
• Low in saturated fat, red meat, sweets, sugary beverages

Proven results:

• Lowers systolic blood pressure by 8–14 mmHg in hypertensive patients
• Effect is comparable to single-drug antihypertensive therapy
• Also improves cholesterol and reduces diabetes risk

The DASH-Sodium trial: Combining DASH with low sodium intake produced the greatest blood pressure reduction — rivaling medication in effect size.

Key insight: Potassium counteracts sodium's blood-pressure-raising effect. Most Americans consume far too little potassium.

Reference:

Wikipedia: DASH diet

https://en.wikipedia.org/wiki/DASH_diet