Keep your blood pressure from climbing with a healthy helping of folate.

Women who consumed ample amounts of folate every day had the lowest risk of hypertension in a recent study. Everyone should get about 700 micrograms daily to boost blood vessel health. Seek out folate-rich treats, such as asparagus spears, artichokes, and spinach, in your produce aisle. Fortified pasta, breads, and cereals also are a good source.

Numerous studies point to the health benefits of folate for both men and women. Folate is a member of the B vitamin family and plays a vital role in the production of red blood cells and genetic material. Folate also may help lower blood levels of homocysteine, an amino acid that may have a potential link to cardiovascular disease. Adequate folate intake is crucial for pregnant women to help prevent neural tube defects. Studies reveal that the average person in the U.S. gets approximately 300 micrograms of folate daily in his or her diet, which isn't enough. If you're like most people and you don't get enough folate through your diet alone, take a daily multivitamin that contains 400 micrograms. Just be sure not to exceed 1,000 micrograms of folate per day because excessive amounts could lead to vitamin B12 deficiency.