Reduce sodium intake to under 2,300 milligrams daily. This means limiting processed foods, fast food, and adding less salt while cooking.
Increase potassium consumption through foods like bananas, sweet potatoes, and spinach. Potassium helps counter the effects of sodium.
Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise weekly.
Maintain a healthy weight. Losing even a small amount of weight can significantly lower blood pressure.
Limit alcohol consumption. Men should have no more than two drinks per day, while women should limit themselves to one.
Quit smoking. Smoking damages blood vessels and raises blood pressure.
Manage stress through techniques like meditation, yoga, or deep breathing exercises. Chronic stress contributes to high blood pressure.
Consider dietary supplements like magnesium or CoQ10. However, always consult your doctor before starting any new supplement.
Practice relaxation techniques daily. Even short periods of relaxation can make a difference.
Get enough sleep. Aim for 7-9 hours of quality sleep per night.
Regularly monitor your blood pressure at home and share the readings with your doctor.
