Follow the DASH eating plan (fruits, vegetables, whole grains, lean proteins, low-fat dairy)
Reduce sodium intake (avoid processed/packaged foods; limit added salt)
Increase potassium intake through foods (beans, lentils, yogurt, bananas, leafy greens) if safe for you
Limit added sugars and refined carbohydrates
Choose unsaturated fats (olive oil, nuts, seeds, avocado) and reduce saturated/trans fats
Maintain a healthy weight (even modest weight loss can help)
Exercise regularly (at least 150 minutes/week of moderate aerobic activity plus 2 days/week of strength training)
Reduce alcohol (if you drink, keep it moderate)
Stop smoking and avoid nicotine products
Manage stress with relaxation techniques (breathing exercises, meditation, yoga, mindfulness)
Prioritize good sleep (aim for 7–9 hours/night)
Limit caffeine if it raises your blood pressure
Stay hydrated
Monitor blood pressure at home and track readings
Review medications and supplements with a clinician (some can raise blood pressure)
Address sleep apnea if present
Eat more fiber (vegetables, fruits, legumes, whole grains)
Consider garlic, hibiscus, or beetroot only if appropriate for you and discuss with a clinician if you take blood pressure meds