1. Reduce your stress
Chronic stress is an important contributor to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
2. Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg.
3. Take BMI Measurements
If you’re not sure if you need to lose weight, ask your doctor to measure your body mass index (BMI) and your waistline. These two readings help determine if your weight is related to your high blood pressure.
4. Exercise Regularly
A great way to improve your BMI and decrease your blood pressure is to get regular exercise.
5. Reduce and Manage Stress
Stress can increase blood pressure, at least temporarily. You’ll want to pay particular attention to lowering your stress if you’re at risk for high blood pressure due to being overweight.
6. Eat bananas
You probably know that eating too much salt can raise blood pressure, but most people aren’t aware of the benefits of potassium, which counters sodium’s ill effects. Most don’t get enough of this mineral.
7. Don’t smoke
Smokers are at higher risk of hypertension. But even though tobacco and nicotine in cigarettes can cause temporary spikes in blood pressure, smoking itself is not thought to cause chronic hypertension.(Instead, factors associated with smoking, like heavy alcohol consumption and lack of exercise, might be responsible.)
Meditation—whether it involves chanting, breathing, visualization, or all the above—can be an effective stress-management tool for many people, Burg says. Again, the important thing is that it makes you feel good, and that you can commit to doing it consistently.
9. Know Your Numbers
Aim for a total blood pressure less than 120/80 mm Hg.
10. Choose Plant-Based Foods
Vegetarian diets lower blood pressure by 7/5 mm Hg.