Follow a DASH-style eating pattern (fruits, vegetables, whole grains, lean proteins, low-fat dairy)
Reduce sodium intake (aim for lower than 1,500–2,300 mg/day if appropriate)
Avoid or limit processed foods, deli meats, canned soups, fast food, and salty snacks
Increase potassium intake from foods (beans, lentils, leafy greens, bananas, potatoes, yogurt) if safe for you
Limit added sugars and refined carbs
Choose healthier fats (olive oil, nuts, seeds, avocado); limit saturated and trans fats
Limit alcohol (no more than 1 drink/day for women, 2 for men, if you drink)
Maintain a healthy weight; lose weight if overweight
Exercise regularly (at least 150 minutes/week of moderate aerobic activity plus strength training)
Reduce sedentary time; take short activity breaks
Stop smoking and avoid nicotine products
Manage stress with evidence-based practices (breathing exercises, mindfulness, yoga, counseling)
Improve sleep (7–9 hours/night); treat snoring or sleep apnea if present
Monitor blood pressure at home and track results
Take medications exactly as prescribed; do not stop or change doses without a clinician
Discuss medication options if readings remain high (including diuretics, ACE inhibitors/ARBs, calcium channel blockers, etc.)
Avoid non-prescribed supplements or products that can raise blood pressure (e.g., licorice, stimulants, decongestants)
Check for contributing conditions (kidney disease, diabetes, thyroid disorders, obstructive sleep apnea) with a clinician
Seek urgent care if blood pressure is extremely high (e.g., ≥180/120) especially with symptoms like chest pain, shortness of breath, severe headache, weakness, or vision changes