Check your blood pressure readings regularly and track them
Follow a DASH-style eating pattern (fruits, vegetables, whole grains, lean proteins, low-fat dairy)
Reduce sodium intake (aim for less than 1,500–2,300 mg/day)
Limit processed and packaged foods; choose low-sodium versions
Increase potassium intake through foods (unless you have kidney disease or are told to restrict potassium)
Avoid or limit alcohol (no more than 1 drink/day for women or 2 for men, if you drink)
Stop smoking and avoid nicotine products
Maintain a healthy weight; lose weight if overweight
Exercise regularly (at least 150 minutes/week of moderate aerobic activity plus strength training)
Reduce added sugars and refined carbs
Limit caffeine if it raises your readings for you
Manage stress (breathing exercises, mindfulness, yoga, or other calming practices)
Improve sleep (target 7–9 hours/night); treat snoring or suspected sleep apnea
Stay hydrated
Take prescribed blood pressure medications exactly as directed
Discuss medication adjustments with a clinician if readings remain high
Use a validated home blood pressure monitor and proper technique
Seek urgent care if you have very high readings (for example, ≥180/120) or symptoms such as chest pain, shortness of breath, severe headache, weakness, or vision changes