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10. Ask your doctor about the DASH diet

10. Ask your doctor about the DASH diet
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Or look it up online.

The DASH diet is high in potassium and can be as effective as medication at lowering blood pressure.

In addition to this, and just as important, many high potassium foods are healthy and delicious.

Try dried apricots, fresh bananas and dark chocolate.

A handful of dried apricots has concentrated amounts of potassium, fibre, iron and beta carotene while also being low in kilojoules.

11. Park in the Outer Mongolia of the car park

11. Park in the Outer Mongolia of the car park
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ll you need is an extra 4000 to 5000 steps a day and you could lower your blood pressure by 11 points.

That’s what researchers found when they tracked postmenopausal women.

Here are some ways to overcome exercise excuses.

12. Hold hands with your partner for 10 minutes

12. Hold hands with your partner for 10 minutes
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That (plus a brief hug) is all it took in one study to keep blood pressure steady during a stressful incident.

Touch is vital for our health, wellbeing and happiness, say the world’s leading neuroscientists.

13. Sleep with earplugs in tonight

13. Sleep with earplugs in tonight
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Studies suggest that being exposed to noise while you’re sleeping may increase your blood pressure as well as your heart rate, so block out any noise.

Drawing upon recent scientific research, these tips for superior slumber will help guarantee you wakeful days and blissful nights.

14. Drink orange juice every morning and night

14. Drink orange juice every morning and night
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One study found that this lowered systolic blood pressure by an average of 7 per cent and diastolic blood pressure by an average of 4.6 per cent – thanks to the high levels of potassium in orange juice.

Blueberries and bananas are also rich in potassium.

15. Think about your sleep

15. Think about your sleep
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Are you waking up tired? Is your partner complaining that you snore a lot? Talk to your doctor. You may have sleep apnoea.

Studies find that half the people who have the condition, in which you stop breathing dozens or hundreds of times during the night, also have hypertension.

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16. Eliminate at least one hidden source of salt per day

16. Eliminate at least one hidden source of salt per day
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For instance, did you know that many breakfast cereals contain salt? Who needs salt in their cereal? Find a brand that’s salt-free.

17. Take these supplements daily

17. Take these supplements daily
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Take garlic, fish oil, calcium and CoQ10. All have blood pressure-lowering properties, but check with your doctor before taking them.

Eating your vegies will also provide your body with plenty of vitamins and minerals.

18. Practice meditation

18. Practice meditation
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Spend five minutes a day sitting in a quiet room repeating this mantra,’One day at a time’. Numerous studies show that meditation eases stress and lowers blood pressure. Other good mantras include: ‘This, too, shall pass’, ‘Breathe’ and ‘Calm, calm, calm’.

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