1. Eat less salt. A study published in August 2008 in the American Journal of Clinical Nutrition, which surveyed 11,000 people, showed that a high-sodium diet can lead to increased blood pressure. 2, reduce stress. Several studies have shown that meditation, psychotherapy and muscle relaxation can be effective in reducing blood pressure. In addition, a study found that listening to music for 30 minutes a day to relax can lower blood pressure. 3, limit alcohol. Experts recommend that healthy people drink no more than one glass of alcohol per day for women and no more than two glasses for men. Studies have shown that when long-term heavy drinkers limit their alcohol intake, their blood pressure levels are significantly lower. 4, potassium supplementation. Soybeans, tomato sauce, spinach, flounder and lentils and other potassium-rich foods can lower blood pressure, in the United States Department of Agriculture to develop a dietary reference, it is recommended that adults consume at least 4700 mg of potassium per day, so most people need to supplement potassium in the daily diet. 5, supplemental magnesium. A recent study found that the dietary intake of magnesium and blood pressure levels are negatively correlated, that is, the more magnesium intake, the lower the blood pressure drop. Cereals, brown rice, almonds, hazelnuts, lima beans, spinach and milk and other magnesium-rich food is beneficial to control blood pressure, can reduce the incidence of stroke and hyperemesis. 6, a pound of milk per day. Milk, yogurt, cheese, tofu, cabbage, cauliflower, spinach, kale and other calcium-rich foods can reduce blood pressure, the U.S. Department of Agriculture recommends that healthy adults need to consume 1,000-1,200 mg of calcium per day, for which you need to drink about 500 to 750 grams of milk. 7, do not underestimate the potato. Even a small potato, but also contains a lot of potassium, which can lower blood pressure of the diphtheria amine, tomatoes also contain a small amount of diphtheria amine. 8, high blood sugar people choose stevia. A year-long double-blind study found that stevia can not only lower blood pressure, and low calories, especially for diabetics. 9, eat more celery. Celery can make the smooth muscle relaxation of blood vessels, vasodilation, and thus regulate blood pressure. Insist on eating 4 celery every day, can make blood pressure drop 12%-14%. 10, eat more fish. Salmon, tuna, herring, mackerel, flounder, etc. are rich in omega-3 fatty acids that help lower blood pressure, namely DHA and EPA. if you do not like to eat fish, you can eat eggs rich in omega-3 fatty acids, margarine or peanut butter, or take fish oil capsules under the guidance of a physician. 11, eat more walnuts. Walnuts, flaxseed, tofu, soybeans, vegetable oil, etc. are rich in alpha-linolenic acid, which helps reduce blood pressure. 12, the correct use of seasonings. The correct use of spices, like fennel, mint, black pepper, basil, tarragon, white English and saffron, etc., can not only refresh the food, but also reduce the amount of salt used, which helps to reduce blood pressure. 13, a clove of garlic a day. Studies over the past 50 years have shown that garlic can be effective in relieving high blood pressure. Australian researchers point out that 600 to 900 mg of garlic powder contains about 3.6 to 5.4 mg of allicin, while a clove of fresh garlic can contain 5 to 9 mg of allicin. 14. Eat more spinach. Spinach, beans, asparagus and other foods rich in folic acid can reduce the risk of high blood pressure. Studies have found that adult women who supplement with at least 1,000 micrograms of folic acid per day have a significantly lower risk of developing hypertension than those who supplement with 200 micrograms per day. 15. Socialize widely. Researchers at the University of Chicago found that people who do not socialize tend to have blood pressure 30 mm Hg higher than people who socialize extensively. 16, a piece of dark chocolate every day. A piece of dark chocolate a day not only can relax, but also can lower blood pressure, heart health.