Follow a heart-healthy eating pattern (more vegetables, fruits, whole grains, beans, nuts, lean proteins)
Reduce sodium intake (avoid high-sodium processed foods; limit restaurant/takeout meals)
Increase potassium intake through foods (unless you have kidney disease or are on potassium-restricting medications)
Limit added sugars and refined carbohydrates
Choose unsaturated fats (olive oil, nuts, seeds, fish) and limit saturated and trans fats
Limit alcohol (if you drink, keep it moderate)
Maintain a healthy weight; lose weight if overweight
Exercise regularly (aim for at least 150 minutes/week of moderate activity plus muscle-strengthening)
Reduce sedentary time (stand up and move periodically)
Stop smoking and avoid nicotine products
Manage stress (breathing exercises, mindfulness, counseling, adequate sleep)
Aim for 7–9 hours of sleep per night; treat sleep apnea if present
Monitor blood pressure at home (use a validated cuff; track readings)
Take prescribed medications as directed; do not stop or change doses without a clinician
Review medications and supplements with a clinician that may raise blood pressure (e.g., NSAIDs, decongestants, some stimulants, certain supplements)
Reduce caffeine if it raises your blood pressure
Limit high-sodium condiments and foods (cured meats, canned soups, sauces, instant noodles, chips)
Follow dietary approaches such as DASH or Mediterranean-style eating
Consider referral to a dietitian or structured lifestyle program if available
Seek medical care promptly if readings are very high or symptoms occur (chest pain, shortness of breath, weakness, severe headache, vision changes)