Sit quietly and rest for 5–10 minutes
Recheck your blood pressure
Take prescribed blood pressure medication exactly as directed
Reduce salt intake
Drink water if you are not fluid-restricted
Avoid caffeine, nicotine, alcohol, and recreational drugs
Practice slow breathing
Walk regularly and stay physically active
Maintain a healthy weight
Eat more fruits, vegetables, and low-fat dairy
Choose whole grains, beans, nuts, and lean proteins
Limit processed foods and sugary drinks
Manage stress
Sleep 7–9 hours per night
Avoid over-the-counter medicines that can raise BP, such as some decongestants and NSAIDs
Seek urgent medical care if BP is very high or you have chest pain, shortness of breath, severe headache, weakness, confusion, or vision changes