High Blood Pressure: Lifestyle changes

Mayo Clinic recommends lifestyle changes to lower and prevent high blood pressure. Here is what to do:

Healthy Diet:
Take the Dietary Approaches to Stop Hypertension (DASH) diet, emphasizing less fatty food,  more fruits, vegetables, whole grains and low-fat dairy foods.

Decrease salt in take:
Reduce sodium level to 1,500 milligrams (mg) per day,  for people 51 years of age or older. For healthy people aim for 2,300 mg a day or less.

Watch your weight:
If overweight, lose even 5 pounds (2.3 kilograms) can lower your blood pressure.
Increased physical activity can help lower your blood pressure and maintain your weight - aim for 30 minutes of exercise per day.

Less alcohol:
Alcohol can raise your blood pressure - drink in moderation.

Don't smoke:
Tobacco injures blood vessel walls and hardens the arteries.

Lower stress:
Reduce stress. Learn to relax. Getting plenty of sleep can help, too.

Monitor your blood pressure at home:
Monitor blood pressure at home to keep closer tabs on your blood pressure, show if medication is working, and to alert you and your doctor to potential complications.

Practice relaxation and breathing techniques:
Practice taking deep, slow breaths to help relax.