Eat heart-healthy foods. Getting enough of the nutrients found in fruits, vegetables, and dairy
products helps lower blood pressure. Use the DASH eating plan as a guide. See the topic High Blood Pressure: Nutrition Tips.
Get active. Regular
physical activity can lower blood pressure in those who have high blood
pressure. Try to do
moderate activity at least 2½ hours a week. Or try to do
vigorous activity at least 1¼ hours a week.
Don't smoke. Nicotine
temporarily increases blood pressure and heart rate with each use. Smoking also
causes the arteries to tighten (constrict), which also increases blood
pressure. For more information, see the topic
Manage stress. Your
blood pressure increases when you are under stress. Relaxation techniques,
including progressive muscle relaxation and meditation, may help lower mild
high blood pressure. For more information, see the topic
Check your own blood pressure. A
home blood pressure monitor makes it easy to keep
track of your blood pressure. Seeing those small improvements can motivate
you to keep going with your lifestyle changes.