Maintain a healthy weight (lose weight if overweight)
Follow a DASH-style eating pattern
Reduce sodium intake (limit processed and restaurant foods)
Increase potassium intake from foods (unless restricted by kidney disease or medications)
Eat plenty of fruits and vegetables
Choose whole grains, legumes, nuts, and seeds
Limit saturated fats and avoid trans fats
Choose lean proteins (fish, poultry, beans) more often than red/processed meats
Limit added sugars and sugary beverages
Reduce alcohol intake (or avoid if advised)
Stop smoking
Exercise regularly (at least 150 minutes/week of moderate aerobic activity)
Include strength training 2–3 days/week
Reduce stress (relaxation techniques, mindfulness, counseling if needed)
Improve sleep (aim for 7–9 hours; address snoring or sleep apnea)
Monitor blood pressure at home and track readings
Take prescribed blood pressure medications exactly as directed
Do not use NSAIDs frequently (e.g., ibuprofen, naproxen) without clinician guidance
Avoid decongestants and stimulants unless approved (e.g., pseudoephedrine, some cold/weight-loss products)
Limit caffeine if it raises your blood pressure
Follow up with a clinician regularly for medication adjustments and risk review