Macro partitioning

Adherence to a Prudent diet (low saturated fat, high fiber/fruit/veg) for 2 weeks significantly reduces percent body fat and lowers systolic and diastolic blood pressure compared to a Western diet in healthy adults.

To see measurable improvements in blood pressure and body fat within two weeks, switch to a diet low in saturated fat (<7% of calories) and high in fiber and produce (6+ cups of fruits/vegetables daily). Ensure you are eating enough to maintain your current weight, as the study showed these benefits occurred even without caloric restriction.