1. Watch Your Weight: In over weight people, a 10 percent reduction in total body weight will sometimes normalize blood pressure. 2. Get Physical: Go for a brisk 30-minute walk 6 days a week. 3. Meditate: A new study shows it works for teens too. 4. Try Yoga: It reduces stress and strengthens the mind and body. 5. Butt Out: All forms of tobacco dramatically raise blood pressure. 6. Shake Off Salt: And sodium-rich foods such as soy sauce and canned soups. 7. Leave the Bar: 1-2 drinks a day is OK--even stress-relieving--but more can cause health problems. 8. Check Your Blood: Have cholesterol and triglycerides checked regularly. 9. Reject Refined Foods: Shun the sally, sugary, pre-made, preserved, fried and fatty. 10. Swear Off Sodas: Soft drinks can deplete potassium (see No. 20). 11. Find Fiber: Think veggies and whole grains. 12. Forgo Fat: Choose white fish and skinless chicken and turkey. Skip cheese, bacon, red meat, gravy and desserts. 13. Toss the Trans Fats: These are a greater risk than even saturated fats. 14. Howl for Whole Oats: Eaten daily, oats lower hypertension. 15. Try L-Carnitine: Another amino acid, also found in protein. 16. DASH Your Diet: DASH (Dietary Approaches to Stop Hypertension) is high in fruits, vegetables and low-fat dairy, and it's low in fat. 17. Defeat Diabetes: Diabetics who control their condition reduce hypertension risk. 18. Compute Your Body Mass Index: Multiply your weight in pounds by 703; then divide by your height in inches; then again divide by your height in inches. Try to stay between 18.5 and 24.9. 19. Mull Over a Multi: A daily multivitamin ensures that you're getting the basics. 20. Prefer Potassium: This crucial mineral is found in many fruits, vegetables, dairy foods, fish and supplements. 21. Make It Magnesium: It's in leafy greens, legumes, whole grains and supplements. 22. Value Vitamin C: The less vitamin C in the blood, the higher the blood pressure in hypertensive patients. 23. Boost Bioflavonoids: Available in fruits, vegetables and supplements, bioflavonoids enhance vitamin C's effect. 24. Embrace Vitamin E: Evidence suggests that vitamin E also magnifies vitamin C's blood pressure-lowering effect. 25. Get Milk: Hypertensive patients seldom drink enough milk--and they are usually low on calcium. Broccoli, spinach, tofu, goat milk and calcium supplements are alternatives. 26. Pick Pycnogenol: French maritime pine bark extract lowered blood pressure in a Chinese study, which was reported in the January 2, 2004 issue of Life Sciences. 27. Fish for Omega-3s: Stress essential fatty acid-containing foods or supplements of fish oil, flaxseed oil and primrose oil. 28. Queue Up for Coenzyme Q10: Hypertensive patients are often deficient in ubiquinone. Aside from supplements, organ meats are the richest sources. 29. Seize the Soy: Studies suggest that the isoflavones in soy, tofu, tempeh and miso make arterial walls more elastic. 30. Think Zinc: Zinc may reverse hypertension that has been caused by too much cadmium. 31. Have Some Hawthorn: An enzyme that can cause arteries to constrict is blocked by this berry. 32. Look for Linden: This blossom is often combined with hawthorn for blood pressure. 33. Target Taurine: This amino acid--available in protein and as a supplement--balances sodium and potassium in the blood, lowering blood pressure. 34. Crave Carrot Juice: Studies show it cleans arteries. 35. Cook with Cayenne: The capsicum in cayenne slows arteriosclerosis, which can cause hypertension. 36. Don't Pass on Parsley: It's a natural diuretic, which cuts blood pressure. 37. Go for Ginger: Ginger offers hypertensive benefits to some. 38. Seal the Deal: Goldenseal root may reduce blood pressure, especially when taken in conjunction with ginger. 39. Defy Dracula: Evidence shows that garlic lowers hypertension 2-7 percent. Onions help too. 40. Single Out Psyllium: Take this soluble fiber with plenty of water. Other sources of fiber include peas, beans, apples, pears and citrus fruit. 41. Consider Black Cohosh: Commonly used to alleviate the symptoms of menopause, this herb may also help with hypertension. 42. Cultivate Celery Seeds: They also contain calcium, which might add to their effect. 43. Dig Dandelions: Available in tinctures, tea, capsules and edible fresh leaves or roots. 44. Yell for Yarrow: Herbalists also call it milfoil. 45. Mind Your Melatonin: This hormone decreases nighttime blood pressure, concluded a study published in the January 2004 issue of Hypertension. 46. Stork Up on Perinatal EFAs: The fatty acids DHA, EPA and ALA--taken by pregnant women 5 months before and 1 month after giving birth--help prevent hypertension in adulthood. 47. Bring on Biofeedback: Using a special biofeedback machine, individuals learn to control their own physiological responses--including blood pressure. 48. Omit Oral Contraceptives: Birth control pills can increase blood pressure. 49. Don't Knock Noni: This Polynesian fruit is also known as morinda citrifolia and Indian mulberry. 50. Spice It Up: Try basil, black pepper, cinnamon, chili powder, cloves, curry, dillweed, dillseed, fennel, horseradish, marjoram, nutmeg, oregano, rosemary, sage, tarragon and thyme. Their antioxidants may help--some directly lower blood pressure, and all substitute for salt. 51. Grasp Grape Seed Extract: Research at the University of Alabama suggests grape seed extract can lower blood pressure significantly. 52. Fall in Love with Lutein: Eat your spinach--or your kale or collards or mustard greens--or lake lutein supplements. 53. Don't Give Up on Ginkgo Biloba: It relaxes arterial walls, easing pressure. 54. Remember These Three Bs: Alter angioplasty surgery, three different B vitamins--folate, [B.sub.6] and [B.sub.12]--cut in half the risk that arteries will re-close. 55. Air Out Antioxidants: Zeaxanthin, beta-cryptoxanthin and alpha-carotene may help. 56. Go Mad About Saffron: This herb contains a blood pressure-lowering chemical called crocetin. 57. Reach for Reishi Mushroom Extract: Taking 55 mg of concentrated reishi mushroom extract three times a clay was found to reduce moderately high blood pressure after 1 month. 58. 'Tai' One On: Tat chi proponents say their rituals lower blood pressure. 59. Call Your Motherwort: This herb is also known as Leonurus cardiaca. 60. Highlight Herbs: Chamomile flowers, fennel seed and rosemary may cut hypertension risk. 61. Go Cuckoo for Coleus Forskohlii: This mint-family herb lowers blood pressure naturally. 62. Buy into Bilberry: This European blueberry contains anthocyanosides, which are powerful flavonoids. 63. Let in the Cat's Claw: Contains the alkaloid rhynchophylline, which has anti-hypertensive effects. 64. Keep Kelp: A 1997 study suggested kelp may help. 65. Go to Gotu Kola: For insomnia and lowering blood pressure. 66. Indulge in Aromatherapy: Aromatic bath or massage oils temporarily lower hypertension. Try 5 drops each of lemon balm and lavender essential oils in warm bath water. 67. Jilt the Java: Too much daily coffee-and even tea-can raise blood pressure. 68. Now, Go to Bed: High blood pressure patients deprived of sleep experience significant increases in blood pressure, especially during the evening. What Causes It? A buildup of cholesterol causes arteries to become hardened,. inelastic and narrowed. There may even be a higher-than-normal flow of blood, or the heart may beat harder or faster than it should. Any of these conditions increases the pressure of the blood against the artery walls.