1. Eat a Heart-Healthy Diet

Your diet plays a major role in blood pressure management. Try these tips:

• Choose fresh, whole foods like fruits, vegetables, lean proteins, and whole grains.
• Reduce salt intake by cooking at home and avoiding processed foods.
• Eat more potassium-rich foods like bananas, spinach, and beans to help balance blood pressure.

2. Stay Active

Regular physical activity strengthens the heart and improves circulation. Aim for:

• At least 150 minutes of moderate exercise per week (like brisk walking, cycling, or swimming).
• Strength training exercises twice a week to maintain muscle health.
• Finding activities you enjoy to stay consistent and make movement a daily habit.

3. Maintain a Healthy Weight

Even losing 5–10 pounds can lower your blood pressure and improve heart health. Small changes, like portion control and increasing daily movement, can make a big difference.

4. Limit Alcohol & Avoid Tobacco

• Alcohol: Drink in moderation—no more than one drink per day for women and two for men.
• Tobacco: If you smoke, consider quitting. Smoking damages blood vessels and raises blood pressure.

5. Manage Stress

Chronic stress can contribute to hypertension. Try:

• Deep breathing or meditation to relax.
• Engaging in hobbies that bring you joy.
• Prioritizing sleep—7-9 hours per night supports heart health.