1. Avoid sodium – One of the biggest links between high blood pressure and the food you eat is the amount of sodium it contains.
  2. Follow the DASH Diet – The DASH diet, which stands for Dietary Approaches to Stop Hypertension, as well as the Mediterranean diet, are both known to help reduce high blood pressure and promote heart health, especially when combined with other heart-healthy steps like reducing alcohol consumption, lowering stress levels and maintaining physical activity.
  3. Focus on whole foods Focusing on minimally processed whole foods like fruits, vegetables, whole grains, healthy fats, lean proteins and nuts or seeds will all support heart health.
  4. Aim for Two servings of dairy per day – Eating at least two daily servings of dairy is linked to a lower risk of high blood pressure and diabetes.
  5. Get regular exercise – Exercise has a direct, immediate impact on blood pressure. The increase in nitric oxide in one’s system from exercise causes vasodilation, which lowers blood pressure.


Ray Calabrese

By Ray Calabrese

I am an optimistic, can do, and never quit guy. The spirit of hope indelibly marks my DNA. My research at The Ohio State University helped people discover the best in themselves and change their personal lives, public organizations, and whole communities. I bring the same spirit and enthusiasm to my blog to help those who grieve who find themselves suddenly alone, navigate their grieving. Join my more than 24,300Twitter (@alwaysgoodstuff). I promise my tweets are always good stuff. Please feel free to email me at ray.brese@gmail.com.

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