Question: how to lower your blood pressure and heart rate?
Answer: Exercise. Doctors recommend at least 150 minutes per week of exercise to help reduce blood pressure. ... 
Eat a heart-healthy diet. ... 
Eat potassium- and magnesium-rich foods. ... 
Reduce sodium in your diet. ... 
Limit your alcohol consumption. ... 
Reduce the stress in your life. ... 
Eat dark chocolate. ... 
Eat berries.