Lifestyle Changes to Lower Your Blood Pressure
If you’re living with high blood pressure, you’re not alone. Small changes to your daily habits can help bring your numbers down and support your long-term health.
Lifestyle changes such as eating better and moving more can reduce your blood pressure, which can lower your risk of heart attack and stroke. When making changes, start slowly and take it one step at a time. You may have to try more than once — but don’t give up. Get support when you need it.
Eat In a Heart-Healthy Way
A healthy eating plan can protect you from developing high blood pressure and lower your blood pressure if it’s too high. Talk to your healthcare team about the Dietary Approaches to Stop Hypertension (DASH) plan or other nutrition plans that could work for you.
| Eat More: | Eat Less: |
|---|---|
| Fresh fruits, vegetables and whole grains | Processed foods such as snack foods, pastries and lunch meats |
| Beans, lentils, tofu, fish and chicken | High-fat meats such as sausage, bacon and beef |
| Home-cooked meals | Fast foods and premade meals |
Eat Less Sodium
Consuming too much sodium (salt) can increase your blood pressure. Most of the sodium we eat comes from restaurant meals or processed food. Any decrease in sodium can be helpful, but if you have high blood pressure, try to eat less than 1,500 mg of sodium a day.
- Buy low-sodium foods such as soups, vegetables and beans
- Eat fewer restaurant meals and processed foods
- When cooking, use herbs, spices, lemon or vinegar instead of salt
Move Your Body More
Moving your body can help lower your blood pressure. Check with your healthcare team before starting a new exercise routine. If you can, get support from an exercise professional, like a certified personal trainer. Work toward a goal of being active at least 150 minutes (2 hours and 30 minutes) a week.
- First, sit less. Take regular activity breaks about every 30 minutes when sitting. Get up and move when watching TV, working or reading.
- Increase your daily activities. Try gardening, housework, taking the stairs, walking to the store, or parking farther away from where you are going.
- Step it up with a regular physical activity routine. Try walking, going to a gym or joining exercise classes. Do a mix of aerobic and resistance exercise.
Manage Your Weight
If you're overweight, losing even a small amount of weight can improve your blood pressure. Ask your family and friends for support, go easy on yourself and keep trying!
- To get started, ask your healthcare team for resources, join a weight-loss program, or meet with a registered dietitian or nutrition coach.
- Follow tips for eating heart-healthy foods. Make sure you are eating the right portions of food to manage your weight — not more than you need.
- If you’re at risk for diabetes, you may be eligible for the National Diabetes Prevention Program, which can lower blood pressure as well as prevent diabetes. You can also ask your healthcare team or insurance carrier about programs near you.
Limit Alcohol
Drinking too much alcohol can raise your blood pressure.
- Men under 65: Don’t have more than two standard alcoholic drinks a day
- Women and men over 65: Limit yourself to one standard alcoholic drink per day
A standard drink is:
- 12 ounces of regular beer
- 5 ounces of wine
- 1.5 ounces of hard alcohol (such as vodka or rum)
Medication Management
Some people may be able to reduce or stop their blood pressure medication after making lifestyle changes. However, it's important to continue taking your medication as prescribed until you've discussed it with your doctor or healthcare team.
Manage Stress
Some stress is a realistic part of life, so it’s important to learn ways to manage it. Taking steps to manage stress is good for your overall health.
- Try deep breathing exercises, yoga, mindfulness based stress reduction, tai chi, meditation or expressing gratitude and joy
- Get support. If you feel like your stress level is high, try talking to a counselor, therapist, clergy member or someone from your healthcare team.
Get Restful Sleep
Poor sleep quality is linked to an increased risk of high blood pressure. Improving your sleep can improve your mood, stress and health.
- Aim for seven to nine hours per night
- Avoid looking at phones or screens that give off light at least one hour before bed
- Keep your bedroom dark, cool and quiet
- Try going to sleep and waking up at the same time every day
If you're not sleeping well and these steps don't help, talk to your healthcare team.
Stop Using Tobacco
Quitting tobacco can lower your blood pressure and prevent heart disease. Call 800-No-Butts or visit nobutts.org. For help, try the California Smokers’ Helpline.
What Are Processed Foods?
Processed foods are generally any packaged food with a nutrition label. Many are high in unhealthy fats, salt (sodium), and sugar. These include snack foods, frozen meals and processed meats. Choose options lower in saturated fat, sodium, and added sugars. Avoid foods with partially hydrogenated oils.
Your #1 Healthcare Advocate
Whether you’re not feeling well or want advice, you can call your primary care provider.