Take prescribed blood pressure medications exactly as directed
Reduce sodium intake (avoid high-sodium processed foods; limit added salt)
Follow a DASH-style eating pattern (fruits, vegetables, whole grains, lean proteins, low-fat dairy)
Increase potassium-rich foods if safe for you (ask your clinician if you have kidney disease or take potassium-sparing meds)
Limit alcohol (if you drink, keep it moderate)
Stop smoking and avoid nicotine products
Maintain a healthy weight; lose weight if overweight
Exercise regularly (e.g., brisk walking most days)
Reduce saturated fat and avoid trans fats
Manage stress (breathing exercises, mindfulness, counseling)
Improve sleep (treat snoring or possible sleep apnea)
Limit caffeine if it raises your blood pressure
Monitor blood pressure at home and keep a log
Review medications and supplements with a clinician (some raise blood pressure, e.g., NSAIDs like ibuprofen, decongestants, stimulants, certain herbal products)
Use a validated home blood pressure monitor and measure correctly (seated, rested, correct cuff size)
Seek urgent care if blood pressure is extremely high (e.g., ≥180/120) or if you have symptoms such as chest pain, shortness of breath, severe headache, weakness, or vision changes
Schedule follow-up with a clinician to adjust treatment if readings stay above your target