1. Adopt a heart-healthy diet:
DASH or Mediterranean diet: rich in fruits, vegetables, whole grains and lean protein. Reduce your sodium intake: aim for < 1,500 to 2,300 mg per day. Increase your potassium intake: bananas, spinach, sweet potatoes, beans.
2. Stay active with
150 minutes/week of moderate exercise (brisk walking, cycling).
Incorporate strength training exercises twice a week.
3. Managing your weight
Losing 5 to 10% of your body weight can significantly lower blood pressure.
4. Limit your alcohol consumption and avoid smoking.
Alcohol: ≤1 drink/day for women, ≤2 for men.
Smoking damages blood vessels; quitting smoking quickly improves blood pressure.
5. Manage stress:
Practice mindfulness, deep breathing, yoga or hobbies.
6. Monitor regularly.
Home monitoring can help track trends and the effectiveness of lifestyle changes.
Continued on the next page. When to consult a doctor.
Constant measurements ≥ 130/80 mmHg
Symptoms such as headaches, shortness of breath, chest pain, or dizziness
A sudden and significant increase in blood pressure (possible hypertensive crisis)
