Go for a walk
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Just a little exercise can make a difference. An Australian study published in the journal Hypertension found that a 30-minute morning walk may be as effective as medication at lowering blood pressure for the rest of the day. If you’re currently sedentary, try starting with a 10-minute walk (walk five minutes, turn around, and come back) and work your way up to 30. Also, take breaks from sitting throughout the day. (Walking is also helpful for slimming down. Check out these easy ways to lose weight while walking.)
Load up on potassium
Potassium—sometimes called the “un-salt”—can lower blood pressure, according to the American Heart Association, but less than 2 percent of Americans get the recommended 4.7 grams a day. Avocados pack in more potassium than any other vegetable or fruit, including bananas, so add some to your sandwich or salad for a nutritional boost. Other potassium-rich foods include cantaloupes, sweet potatoes, spinach, and lima beans. These are some of the healthiest vegetables and fruits you can eat.