Follow a heart-healthy eating pattern (vegetables, fruits, whole grains, lean proteins, legumes, nuts)
Reduce sodium intake (avoid high-sodium processed foods; limit added salt)
Limit sugary drinks and sweets
Choose unsaturated fats (olive oil, nuts, seeds, avocados) instead of saturated and trans fats
Maintain a healthy weight
Exercise regularly (at least 150 minutes per week of moderate aerobic activity plus muscle-strengthening 2 days per week)
Limit alcohol (up to 1 drink/day for women and up to 2 drinks/day for men, if you drink)
Stop smoking and avoid nicotine products
Manage stress (breathing exercises, mindfulness, or other relaxation techniques)
Improve sleep (aim for 7–9 hours; treat snoring or possible sleep apnea)
Monitor blood pressure at home and keep a log
Take prescribed blood pressure medicines exactly as directed
Ask your clinician about medication adjustments if readings stay high
Reduce caffeine intake if it raises your blood pressure
Increase dietary potassium if safe for you (foods like bananas, beans, leafy greens, yogurt); ask your clinician if you have kidney disease or take potassium-sparing diuretics
Avoid nonprescription decongestants and NSAIDs unless your clinician says they’re safe
Review supplements with your clinician (some can raise blood pressure)