Follow a heart-healthy diet (fruits, vegetables, whole grains, lean proteins, legumes)
Reduce sodium intake (aim for low-sodium foods; limit processed and restaurant foods)
Limit added sugars and refined carbohydrates
Choose unsaturated fats (olive oil, nuts, seeds, fish) and limit saturated/trans fats
Maintain a healthy weight
Exercise regularly (at least 150 minutes/week of moderate aerobic activity plus muscle-strengthening 2+ days/week)
Limit alcohol (up to 1 drink/day for women and 2 drinks/day for men, if you drink)
Stop smoking and avoid nicotine products
Manage stress (breathing exercises, mindfulness, relaxation techniques)
Improve sleep (7–9 hours/night; treat snoring or suspected sleep apnea)
Monitor blood pressure at home and keep records
Take medications as prescribed and discuss side effects or dose adjustments with a clinician
Avoid or limit NSAIDs (ibuprofen, naproxen) unless your clinician approves
Check with a clinician before using decongestants, stimulants, and certain supplements
Reduce caffeine if it raises your blood pressure
Increase dietary potassium if safe for you (foods like bananas, beans, leafy greens); ask your clinician if you have kidney disease or take potassium-altering medications
Address secondary causes (kidney disease, endocrine disorders, sleep apnea) with appropriate medical care