Check your blood pressure regularly (home monitor if available)
Follow a heart-healthy diet (emphasize fruits, vegetables, whole grains, lean proteins)
Reduce sodium intake (avoid processed/packaged foods; limit added salt)
Use the DASH-style approach (higher potassium foods if safe for you)
Limit alcohol (keep within recommended guidelines or avoid if advised)
Stop smoking and avoid nicotine products
Maintain a healthy weight (lose weight if overweight)
Exercise regularly (at least 150 minutes/week of moderate activity, plus strength training)
Reduce saturated fat and trans fat; choose healthier fats (olive oil, nuts, seeds, fish)
Limit added sugars and refined carbs
Manage stress (breathing exercises, mindfulness, relaxation techniques)
Improve sleep (aim for 7–9 hours; treat snoring/suspected sleep apnea)
Stay hydrated (unless you have fluid restrictions)
Review medications and supplements with a clinician (some raise blood pressure)
Take prescribed blood pressure medicines exactly as directed
Do not stop or change medications without medical advice
Follow up with your healthcare provider for medication adjustments and monitoring
Seek urgent care if blood pressure is extremely high with symptoms (chest pain, shortness of breath, weakness/numbness, severe headache, confusion, vision changes)