- Maintain a healthy weight. Being overweight or obese is a major risk factor for high blood pressure. Even a small weight loss can make a big difference.
- Eat a healthy diet. Eat plenty of fruits, vegetables, and whole grains. Limit saturated and trans fats, sodium, and cholesterol.
- Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Limit alcohol intake. Men should have no more than two drinks per day, and women should have no more than one drink per day.
- Don’t smoke. Smoking damages the arteries and can make high blood pressure worse.
- Manage stress. Stress can raise blood pressure. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
If you have high blood pressure, you may also need to take medication. Talk to your doctor about the best treatment plan for you.
Here are some additional tips for preventing high blood pressure:
- Get enough sleep. Most adults need 7-8 hours of sleep per night.
- Get regular checkups. See your doctor for regular checkups and blood pressure screenings.
- Know your family history. If you have a family history of high blood pressure, you are at increased risk for developing the condition.
By following these tips, you can reduce your risk of high blood pressure and improve your overall health.