Follow a DASH-style eating plan (fruits, vegetables, whole grains, lean proteins, low-fat dairy)
Reduce sodium intake (aim for low-sodium foods; limit processed and restaurant foods)
Increase potassium intake through foods (unless you have kidney disease or are on potassium-altering medications)
Limit added sugars and refined carbohydrates
Choose unsaturated fats (olive oil, nuts, seeds, avocado) instead of saturated and trans fats
Limit alcohol (up to 1 drink/day for women and 2 drinks/day for men, if you drink)
Maintain a healthy weight; lose weight if overweight
Exercise regularly (at least 150 minutes/week of moderate aerobic activity plus resistance training)
Stop smoking and avoid nicotine exposure
Manage stress (breathing exercises, mindfulness, counseling, or relaxation practices)
Improve sleep (target 7–9 hours; treat snoring or suspected sleep apnea)
Reduce caffeine if it raises your blood pressure
Monitor blood pressure at home and share readings with your clinician
Take prescribed blood pressure medications as directed
Review medications and supplements with a clinician (some can raise blood pressure, e.g., NSAIDs, decongestants, stimulants)
Address underlying conditions (kidney disease, hormonal disorders, sleep apnea)
Seek urgent care if blood pressure is extremely high (e.g., ≥180/120) or if chest pain, shortness of breath, severe headache, weakness, or vision/speech changes occur