1. Eat a Healthy Diet

Eat a well-balanced diet rich in fruits, vegetables, whole grains, and lean protein.

2. Reduce Sodium Intake

Limit sodium intake to 1,500-2,300 mg per day by eliminating processed and canned meals, fast food, and salty snacks.

Increase Physical Activity

3. Increase Physical Activity

exercise every week, such as brisk walking, running, cycling, or swimming.

Increase Physical Activity

4. Lose Excess Weight

Even a little weight decrease of 5-10% of your body weight can make a significant effect in blood pressure.

Increase Physical Activity

5. Manage Stress

Long-term strain can cause elevated blood pressure. Use relaxation techniques such as deep breathing, meditation, or yoga.

Increase Physical Activity

6. Limit Alcohol Consumption

Limit consumption of alcohol to one drink per day for women and two for men 

Increase Physical Activity

7. Quit Smoking

Smoking affects blood vessels, resulting in elevated blood pressure.

Increase Physical Activity

8. Get Enough Sleep

Aim to get 7-9 hours of decent sleep per night. Poor sleep can raise blood pressure.

Increase Physical Activity

9. Monitor Blood Pressure Regularly

To keep track of your blood pressure, use a home blood pressure monitor.

Increase Physical Activity

10. Reduce Caffeine

High caffeine consumption can temporarily raise blood pressure.