Omega-3 Fatty Acids
How it works: May increase elasticity in blood vessel walls and reduce stickiness of blood platelets.
How to get it: Eat fatty fish, such as herring, salmon, mackerel, and sardines, twice weekly, plus walnuts, flaxseed, and canola oil. (Avoid fish high in mercury: king mackerel, shark, swordfish, tuna steak, and tilefish. Check with your doctor before taking fish oil supplements.)
Blood pressure improvement: 1 to 3 systollic; 2 diastolic