Eat a Healthy Diet: Adopt a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while reducing sodium, saturated fats, and added sugars.
Maintain a Healthy Weight: Aim to achieve and maintain a healthy body weight through a combination of a balanced diet and regular physical activity.
Exercise Regularly: Engage in aerobic exercises such as brisk walking, jogging, cycling, or swimming for at least 150 minutes per week to help lower blood pressure.
Reduce Sodium Intake: Limit your sodium consumption by avoiding processed foods, fast food, and adding salt to meals. Opt for low-sodium alternatives and use herbs and spices for flavoring.
Limit Alcohol Consumption: If you drink alcohol, do so in moderation. Limit intake to no more than one drink per day for women and two drinks per day for men.
Quit Smoking: Smoking can raise your blood pressure and damage blood vessels. Quitting smoking is essential for overall cardiovascular health.
Manage Stress: Find healthy ways to manage stress, such as engaging in relaxation techniques, mindfulness, yoga, or hobbies that bring you joy.
Monitor Blood Pressure Regularly: Keep track of your blood pressure levels at home with a home blood pressure monitor and visit your healthcare provider for regular check-ups to ensure optimal blood pressure management.