A heart-healthy lifestyle can lower your blood pressure
The following lifestyle changes can make a huge difference to your blood pressure and help to prevent the development of heart disease and stroke:
- Eat a healthy diet that’s low in salt and emphasizes fruit, vegetables and whole grains
- Lose extra pounds and maintain a healthy weight
- Be physically active most days of the week
- Drink alcohol in moderation, if at all
- Manage stress levels
- Quit smoking
Goodbye bad habits, hello good heart health
Only the Mayo Clinic Diet has the Habit Optimizer, designed to help you make lasting lifestyle changes to lower your blood pressure and lose weight.
The Mayo Clinic Diet program puts you in charge of reshaping your body and improving your health — for a lifetime.
Voted a Best Heart-Healthy Diet by U.S. News & World Report
Rated a "Best Heart-Healthy Diet"
Rated #1 Diet Program
Mediterranean Diet Rated #1
Rated a "Best Diet Overall"
The Mayo Clinic Diet helps members lose weight while finding heart health
The Mayo Clinic Diet program makes it easy for you to improve your diet and exercise habits to reduce high blood pressure. What to expect:
Lose It! is a two-week quick-start program designed to help you lose up to 6 to 10 pounds in a safe and healthy way
Live it! is a long-term plan in which you continue to lose 1 to 2 pounds a week until you reach your goal
Choose from six meal plans including Mediterranean, Healthy Keto, Higher Protein, and Vegetarian
All-new Habit Optimizer teaches you how to build and maintain healthy new habits
Learn how to maintain your healthy weight for life
Delicious recipes and helpful grocery lists
Reminders and tracking tools to keep you on track
Food tracker with over 1 million foods
Get Mayo Clinic expert guidance on topics that include behavior change, nutrition, sleep, stress management, and goal setting
All-new digital platform that has helped members lose 3x more weight*
Unlimited access to a members Private Facebook Group
Practical at-home workouts – no equipment required
*Members who complete a 12 Week Program lose 3 times more weight than those who start but don't reach the end. Reference: Hendrie, GA, et al, J Med Internet Res. 2021 Jun; 23(6): e20981.
Meet our trusted health professionals
“High blood pressure can increase your risk of heart disease and stroke. The Mayo Clinic Diet helps members lose weight while finding heart health.”
- Stephen Kopecky, M.D., cardiologist at Mayo Clinic
Meet the expertsMeet our trusted health professionals
“We all know how challenging losing weight can be, which is why we created The Mayo Clinic Diet. But this is much more than a diet; it’s a program that promotes long-term lifestyle changes that can markedly improve your overall health and help you to feel great!”
Donald D. Hensrud, M.D., diet expert at Mayo Clinic
Meet the expertsLearn how to eat well and lower your blood pressure
The New Mayo Clinic Diet is the only weight loss program that features a comprehensive, whole-health menu program developed and approved by Mayo Clinic. Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.
Frequently asked questions
Is the Mayo Clinic Diet low in salt (sodium)?
Yes, the Mayo Clinic Diet teaches you to eat “real food” — food that’s in its natural state or is lightly processed. Limiting or avoiding more-processed foods, such as many canned and most boxed and convenience foods, significantly reduces salt intake.
Can I drink alcohol on the Mayo Clinic Diet?
Yes, but in the first two-week Lose It! phase you’re encouraged to avoid alcohol to jumpstart your healthy habits. In the ongoing Live It! phase, you learn how to drink alcohol in moderation and limit it to special occasions.
Does the program include an exercise plan?
Yes, exercise and physical activity are important lifestyle habits that can improve your health and lower blood pressure. The program includes practical at-home workouts. It’s important to speak to your doctor before you embark on any new exercise program to make sure it’s right for you.
Do I need a doctor’s referral?
No, you do not need a referral from your doctor to join the Mayo Clinic Diet.
Will the Mayo Clinic Diet program affect my medication?
Even modest weight loss can require changes to the amount or types of medication you take, so it is important to continue working with your doctor while losing weight.