Foods That Harm : High-sodium food, sugar, refined grains, caffeine, processed meats, canned food, alcohol.

Foods That Heal : Salmon and other wild caught fish, pasture raised eggs, grass fed meat, leafy greens, broccoli, beets, spinach, walnuts, seeds, coconut oil, avocados.

Natural Remedies :
Hawthorne - Can reduce blood pressure. Take 1,200 mg of an extract daily.
Garlic - A natural vasodilator, it can reduce blood pressure. Take one clove, chop it up, let sit for 10 minutes. Then consume with honey. 1-3 times a week.
Fish Oil - Reduces blood pressure. One tablespoon daily of cod liver oil.
Ginger tea - Lowers blood pressure by blocking calcium channels.

Other Remedies : Try magnesium, potassium, acupuncture, meditation, yoga, walking in nature, exercise, and other lifestyle habits to reduce stress.

Deep Belly Breathing (Diaphragmatic Breathing): This technique involves taking slow, deep breaths by expanding the diaphragm and filling the lungs completely. To practice deep belly breathing, sit or lie down in a comfortable position. Place one hand on your abdomen, just below the rib cage, and the other hand on your chest. Breathe in slowly through your nose, allowing your belly to rise and expand, while keeping your chest relatively still. Exhale slowly through your mouth, letting your belly fall. Repeat this pattern for several minutes, focusing on the sensation of deep relaxation with each breath.

Box Breathing (Square Breathing): Box breathing is a simple technique that involves inhaling, holding the breath, exhaling, and holding the breath again, all for equal counts. Start by inhaling slowly and deeply for a count of four. Hold the breath for a count of four, then exhale slowly for a count of four. Finally, hold the breath again for a count of four. Repeat this pattern for several minutes, allowing yourself to enter a calm and relaxed state.

4-7-8 Breathing: The 4-7-8 breathing technique is a relaxation exercise that involves a specific ratio of breath counts. Begin by exhaling completely through your mouth. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven. Then, exhale completely through your mouth to a count of eight. Repeat this cycle three more times. This technique can help slow down your heart rate and induce a state of relaxation.