Follow a heart-healthy diet (more fruits, vegetables, whole grains, lean proteins)
Reduce sodium intake (avoid processed/packaged foods; limit added salt)
Limit alcohol intake
Stop smoking and avoid nicotine products
Exercise regularly (at least 150 minutes/week of moderate aerobic activity)
Maintain a healthy weight
Manage stress (relaxation techniques, adequate sleep, mindfulness)
Monitor blood pressure at home and track readings
Take prescribed BP medications as directed
Do not stop or change medications without clinician guidance
Reduce caffeine if it raises your BP
Limit saturated fats and trans fats; choose healthier fats (olive oil, nuts, fish)
Increase dietary potassium when appropriate (ask a clinician if you have kidney disease or take potassium-affecting meds)
Treat underlying conditions (sleep apnea, diabetes, kidney disease, thyroid problems)
Get regular checkups and labs as recommended