Take prescribed blood pressure medications exactly as directed
Reduce sodium intake (avoid processed/packaged foods; limit added salt)
Follow a DASH-style eating pattern (fruits, vegetables, whole grains, lean proteins, low-fat dairy)
Limit alcohol (or avoid it if advised)
Quit smoking and avoid nicotine products
Exercise regularly (at least 150 minutes/week of moderate aerobic activity, plus strength training)
Maintain a healthy weight (lose weight if overweight)
Improve sleep (aim for 7–9 hours; address insomnia)
Screen and treat sleep apnea if present
Manage stress (breathing exercises, mindfulness, relaxation techniques)
Increase dietary potassium if safe for you (foods like bananas, beans, leafy greens; avoid supplements unless your clinician approves)
Drink adequate water
Limit caffeine if it raises your blood pressure for you
Monitor blood pressure at home and keep a log
Review medications and supplements with a clinician (some raise blood pressure, e.g., NSAIDs, decongestants, certain supplements)
Avoid illicit drugs (especially stimulants)
Get regular follow-up with a healthcare professional
Seek urgent care if blood pressure is extremely high (e.g., ≥180/120) or if symptoms like chest pain, shortness of breath, severe headache, weakness, confusion, or vision changes occur