Lowfat milk or yogurt
People who consumed lowfat dairy-which contains similar levels of calcium and vitamin D as full-fat versions-each day had an 11% decreased risk of high blood pressure compared with those who consumed none, according to a study in the journal Hypertension. Start your day with cereal and 1% milk, eat plain lowfat yogurt with fruit or whip up a yogurt smoothie as a snack.
Can’t eat dairy?Soy milk and almond milk are fortified with calcium and vitamin D. Plus, almond milk is low in calories (30 to 40 per 8 oz).
…AND ONE YOU SHOULD EAT A FEW TIMES A WEEK