Keeping your blood pressure in the normal range (120/80 mmHg or lower) is a life-extending strategy

Smart ways to lower your BP

Keeping your blood pressure in the normal range (120/80 mmHg or lower) is a life-extending strategy: A German study found it reduces the risk of heart disease, heart attacks and strokes to substantially increase your odds of living to age 90 (or beyond!). Plus, healthy blood pressure can make those years more memorable, as research in Neurology suggests that lowering high BP slashes dementia risk up to 41%. To reduce your numbers, just...

1. Munch on a Macintosh 

Or go for a Gala. Apples have about 5 grams of soluble fiber per medium fruit. That’s key, since a Nutrition Journal study found that eating an extra 5 grams of fiber daily lowered both systolic (top number) and diastolic (bottom number) blood pressure. Soluble fiber decreases insulin resistance, which can lead to blood pressure elevations over time. Want other ways to get more soluble fiber? Pears, sweet potatoes, Munch on a Macintosh Note: Check with your healthcare provider before supplementing ✓ oranges and mangoes are all rich sources too.

2. Cook with cardamom 

Researchers out of India say this aromatic, flavorful spice is so effective at reducing systolic and diastolic blood pressure that enjoying 3 grams (about 1 tsp.) daily can normalize readings in people with high blood pressure, within 12 weeks. The credit goes to a cardamom compound called cineole, which counters blood vessel constriction. Plus, cineole’s mild diuretic effect helps flush out excess fluids and sodium, both of which can increase blood pressure.

3.Breathe like a bumble bee

An Indian breathing technique called Bhramari pranayama (aka “humming bee breath”) has a calming effect on the nervous system that lowers blood pressure fast. And a study in the journal Biomedicine showed that participants who practiced the technique for 15 minutes three times a week improved their systolic and diastolic blood pressure in three weeks. To do, sit comfortably with your mouth closed, then close your ears by applying gentle pressure with your fingers. Inhale and exhale slowly through your nose, humming as you exhale (you should feel the vibrations in your nasal passages). Repeat for 15 minutes.

4.Consider a grape seed supplement

Taking grape seed extract (GSE) can lower high BP within 8 weeks, according to a study in the Journal of Pharmacy and Nutrition Sciences. People who took 300 mg of GSE daily saw an 8-point drop in systolic pressure and 5-point drop in diastolic pressure. Turns out compounds in grape seeds help the body make nitric oxide, a substance that helps blood vessels relax. Try: GNC Herbal Plus Grape Seed Extract (Amazon.com). —Melissa Gotthardt