Follow a heart-healthy diet (emphasize fruits, vegetables, whole grains, legumes, nuts, and fish)
Reduce sodium intake (aim for less than 1,500–2,300 mg/day)
Limit processed foods, fast food, canned soups, deli meats, and salty snacks
Choose low-fat dairy or unsweetened yogurt
Increase potassium intake from foods (beans, lentils, spinach, sweet potatoes, bananas, yogurt) if safe for you
Limit added sugars and refined carbohydrates
Limit alcohol (no more than 1 drink/day for women or 2 for men, if you drink)
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 sedentary time (break up long sitting periods)
Quit smoking and avoid nicotine products
Manage stress (breathing exercises, mindfulness, or relaxation practices)
Ensure adequate sleep (7–9 hours/night) and treat sleep apnea if present
Stay hydrated
Monitor home blood pressure and track readings
Review medications with a clinician (some can raise BP; do not stop meds without medical advice)
If prescribed, take antihypertensive medications exactly as directed
Discuss with a clinician if diastolic BP remains high despite lifestyle changes