There are 65 million American adults with high blood pressure. If you’re one of them, you can lower your blood pressure by following the step-by-step dietary and physical activity advice offered in an updated guide from the U.S. National Heart, Lung and Blood Institute (NHLBI).

The updated version of the DASH (Dietary Approaches to Stop Hypertension) eating plan recommends limiting salt (sodium), saturated fat, trans fat, and cholesterol. It also urges people to increase their consumption of fruits, vegetables, fat-free or low-fat milk products, whole grain products, fish, poultry, and nuts.

It offers new information on potassium, weight loss, and physical activity, and includes a week’s worth of menus, easy-to-prepare recipes and a diary to record what you eat and your exercise. There are also tips about heart-healthy food choices and ways to be more physically active.