Overview

Lower blood pressure at home with habits you can keep. Pair smart salt choices with potassium-rich foods, add 10-minute walks after meals, use a quiet last hour so sleep can help, and follow a calm 12-week plan you can live with. Set up your home cuff the right way, use technique that tells the truth, and build simple plates around protein and plants. Learn what to drink and when, how to handle eating out and travel weeks, and how a short Sunday review keeps momentum. No perfect weeks required. Home BP setup and measurement technique that tells the truth Low-sodium, potassium-rich plate formulas and flavor swaps 10-minute daily and post-meal walk routines Night wind-down and last-hour cues for better sleep Drinks, hydration, and caffeine timing that help The 12-week BP plan, Sunday review, and visit prep

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