Reduce Sodium Intake

Limit daily salt intake. Aim for no more than 2,300 mg per day, with a target of ideally 1,500 mg per day for most adults. Cook more at home to control sodium levels in your meals.

Potassium-Rich Foods

Include potassium-rich foods daily like bananas, oranges, potatoes, and spinach. They counteract sodium's effects and help maintain a balanced blood pressure.

Dark Chocolate

Consume 1-2 squares (or an equivalent serving) of dark chocolate that's at least 70% cocoa several times a week. This offers heart-friendly flavonoids.

Meditation

Dedicate 10-20 minutes daily for meditation to manage stress. Apps or guided sessions can be beneficial for beginners.

Weight Management

Strive for a healthy BMI. Even losing 5-10 pounds can significantly impact blood pressure. Monitor weight regularly and consult with a nutritionist if needed.

Limit Alcohol

If consuming alcohol, aim for no more than one drink a day for women, and two for men. Always drink responsibly and avoid binge drinking.

Hibiscus Tea

Sip on 1-2 cups of hibiscus tea daily. Opt for freshly brewed versions over store-bought for best benefits.

Omega-3 Fatty Acids

Include omega-3 rich foods in meals 2-3 times a week. Salmon, mackerel, flaxseeds, and walnuts are good sources. Consider supplements after consulting with a doctor.

Exercise Regularly

Engage in physical activity most days. A mix of cardiovascular exercises like walking or cycling, combined with strength training, is ideal.

Beetroot Juice

Drink a glass (around 250 ml) of beetroot juice a few times a week. It's rich in nitrates, aiding blood vessel dilation.

Berries

Add a handful of mixed berries to your daily diet. Use them as snacks or add to salads, yogurts, or smoothies.

Reduce Caffeine

Monitor your response to caffeine. If sensitive, aim to limit coffee to 1-2 cups a day and avoid other high-caffeine beverages.

Lavender Essential Oil

Use a few drops of lavender essential oil in a diffuser nightly or during stressful moments. Combine with deep breathing exercises for enhanced relaxation.

Whole Grains

Swap refined grains for whole ones. Aim for at least half of your grains to be whole grains daily. Incorporate foods like brown rice, oats, and quinoa.

Limit Added Sugars

Monitor added sugars in processed foods. Aim for less than 25g (6 teaspoons) of added sugars daily for women and 36g (9 teaspoons) for men.

Pomegranate Juice

Enjoy a glass (around 250 ml) of pomegranate juice a few times a week. Opt for unsweetened, pure juice versions.

Garlic

Incorporate 1-2 cloves of fresh garlic into meals daily. Crush or chop and let it sit for a few minutes before consuming or cooking to activate its beneficial compounds.

Leafy Greens

Include a serving of leafy green vegetables in at least one meal daily. Rotate between varieties like spinach, kale, and Swiss chard.

Reduce Stress

Find personal ways to de-stress daily, be it through hobbies, relaxation techniques, or spending time with loved ones.

Olive Oil

Use olive oil for cooking and dressings. A daily intake of 1-2 tablespoons can be beneficial. Opt for extra virgin olive oil for maximum health benefits.