Follow the DASH-style eating pattern (fruits, vegetables, whole grains, lean proteins, low-fat dairy)
Reduce sodium intake to about 1,500–2,300 mg/day
Increase potassium intake from foods (beans, lentils, leafy greens, potatoes, bananas, yogurt)
Limit added sugars and refined carbohydrates
Choose unsaturated fats (olive oil, nuts, seeds, avocado) and limit saturated/trans fats
Maintain a healthy weight; aim for gradual weight loss if overweight
Engage in regular aerobic activity (at least 150 minutes/week of moderate exercise)
Add muscle-strengthening activity 2–3 days/week
Reduce alcohol intake (men: up to 2 drinks/day; women: up to 1 drink/day) or avoid if advised
Stop smoking and avoid nicotine products
Manage stress with practices like meditation, deep breathing, yoga, or mindfulness
Improve sleep (7–9 hours/night); address snoring or possible sleep apnea
Limit caffeine if it raises your blood pressure
Stay hydrated and avoid excessive electrolyte supplements unless needed
Reduce ultra-processed foods and restaurant/fast foods
Monitor blood pressure at home and track results to guide lifestyle changes
Avoid decongestants and NSAIDs when possible (ask a clinician if you use them regularly)
Discuss herbal supplements with a clinician before use (some can raise blood pressure or interact with meds)