Reduce Blood Pressure and Promote Heart Health 

Eat 3 tablespoons of flaxseed meal daily.

Sprinkle it on sautéed vegetables, salads, and whole grains. Consuming flaxseed in a variety of foods was linked to a reduction blood pressure when eaten daily over six months. Flaxseed’s alpha linolenic acid, lignans, peptides and fiber reduce blood pressure.

Use good quality olive oil.

as your primary cooking and garnishing oil. Spanish researchers compared a diet of polyphenol-rich olive oil to a diet that didn't contain any polyphenols and their effects on

blood pressure over a period of four months. The results: The polyphenol-rich olive oil was linked with drops in systolic and diastolic blood pressure—especially among women with higher blood pressure to start.

Reduce consumption of saturated fat.

Try to cut out most dairy. Unsweetened yoghurt is ok 3 times weekly. Limit intake of coconut products to 3 times weekly. Whenever possible, avoid pork products, lunch meat, and beef/venison/beefalo. The peptides that are produced when digesting saturated fat are known to increase blood pressure.

Reduce consumption of nuts and nut butters.

Again, these protein sources are high in saturated fat and can aggravate rising blood pressure. Pistachios seem to be ok on occasion.

Limit sodium intake.

Please read labels on packaged food. If a food product contains more than 50 mg of sodium per serving, try to avoid it. Stop sprinkling salt on your food before you eat it and enjoy its natural taste.

Eat more beets!

A 2013 study in Nutrition Journal observed a reduction in systolic blood pressure six hours after participants drank beet juice, especially among the men. Beets naturally contain nitrates, which ease blood pressure.

Enjoy foods high in potassium.

Consuming more than a cup of pomegranate juice every day for four weeks was linked to a drop blood pressure (study published in Plant Foods for Human Nutrition). Other potassium-rich foods include bananas and potatoes.

Focus on omega-3 fatty acids.

If you aren’t doing so already, take a fish oil supplement. I recommend Nordic Naturals. Include salmon in your diet weekly and enjoy eggs daily or every other day.

Enjoy magnesium-rich foods.

These are known to lower blood pressure and are delicious, too! Choose chard, kale, avocados, pumpkin seeds, black beans, and quinoa.

Drink herbal tea.

A blend of linden flowers, hawthorn berries, motherwort flowers and hibiscus flowers promotes heart health due to the high anthocyanin and polyphenol content of these plants. Add a bit of raw honey to sweeten the tea.

Practice deep breathing.

Calming the nervous system has a proven effect on reducing blood pressure. Try this: breathe in for 4 counts, hold for 2, breathe out for 4, hold for 2. Repeat this cycle 3 times.

Get cardio-vascular exercise.

Two or three times weekly, try to walk uphill or ride a bicycle at a rate vigorous enough to feel your heart pounding. Do this for at least 10 minutes. Slow down, then resume the vigorous rate for 10 more minutes. Remember to stretch a bit before and after exercising.