If we are looking for two healthy eating plans, we need to look no further than the Mediterranean Diet and the DASH Diet (stands for "Dietary Approaches to Stop Hypertension").  There have been studies and research done on both of these diets and their benefits (reducing the risk for developing heart disease, various cancers, and other disease states).  They both emphasize vegetables, fruits and whole grains.  To do your own research, google either of these diets online to read about studies, recipes and meal plans from different sources, and also seek your doctor's input.  Mayo Clinic's website is one of my favorite online health resources and gives an overview of both plans.  For a complete guide to following DASH, click here.  Read CNN's report on how Eating the Mediterranean diet may lead to a longer life to learn of more benefits.   

Hypertension can lead to various health issues including Heart Disease.  The following are lifestyle changes to help control hypertension (and may reduce the need for medications): (1) Weight reduction - losing even 5 pounds can lower blood pressure (2) Regular physical activity - aim for 30 minutes a day (3) Moderate alcohol intake if any - 1 drink for women & 2 drinks for men.  Note: A 5 oz glass of wine is equivalent to 1 drink. (4) Stress management - e.g., breathing exercises, meditation, laughter, Tai Chi or yoga, exercise, gratitude practices, etc. (5) DASH Diet- reduce sodium intake to 1500 mg. (6) Avoid Tobacco.

Here are some Mediterranean-inspired recipes: White Beans with Slow Roasted Tomatoes and Artichoke Hearts,Grilled Radicchio, Beet and Blood Orange Salad and a Mediterranean Chopped Salad.  Besides plenty of vegetables and fruit, the Mediterranean Diet includes eating fish at least twice a week, seasoning foods with herbs, spices and fresh lemon versus salt, and using healthy fats, such as olive oil or canola oil.