Lifestyle Changes

Lifestyle changes are an important part of lowering blood pressure and to support your health overall.

Healthy choices can go a long way in helping to lower your numbers and include:

• Getting regular physical activity (150 or more minutes of moderate activity like a brisk walk and 2+ days of resistance training a week)
• Maintaining a healthy body weight
• Focusing on healthy eating
  • Follow the Dietary Approaches to Stop Hypertension eating plan that emphasizes fruits, vegetables, low-fat or nonfat dairy, and whole grains, providing high potassium, magnesium, calcium, and fiber intake
  • Cut salt
  • Try eating potassium-rich foods (3,500-5,000 mg/day), which can help too
• Limiting or avoiding alcohol (no more than one drink per day for women, two drinks per day for men)
• Smoking cessation
• Managing stress
• Getting quality sleep

It's really important to cut back on the amount of salt (sodium) you consume, particularly if you are already eating a diet that is high in salt.

The latest Dietary Guidelines for Americans recommend people consume no more than 2,300 mg of sodium per day – less than a teaspoon of salt. However, for people with high blood pressure or at risk for it, less than 1,500 mg of sodium per day is often the goal.

Stress also can cause your blood pressure levels to spike, so make sure to do things that help you relax and reset. Some examples include listening to your favorite music, going for a walk or taking a yoga class.