Beat Hypertension

Beat hypertension—Lower your blood pressure with simple lifestyle changes to protect yourself from this hidden health problem. According to research or other evidence, the following self-care steps may be helpful.

Watch what you eat Choose a diet low in cholesterol and animal fat, and high in produce, whole grains, legumes, and low-fat dairy, with some nuts and seeds.

Get more soy Add 10 grams of soy protein or 16 ounces soy milk twice daily into your diet to help lower blood pressure.

Boost heart health with supplemental garlic 600 to 900 mg a day of a standardized garlic extract can improve heart and blood vessel health, and also has a mild blood pressure–lowering effect.

Try CoQ10 Taking 100 mg a day of this powerful antioxidant may have a significant impact on your blood pressure after one to several months.

Sidestep salt Avoid using too much table salt, limit salty fast foods, and read labels to find low-sodium foods (less than 140 mg per serving) in your grocery store.

Take minerals Supplements of calcium (800 to 1,500 mg a day) and magnesium (350 to 500 mg a day) may be helpful.

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