Lose extra weight: Blood pressure often increases as weight increases. Being overweight also can cause disrupted breathing while you sleep (sleep apnea), which further raises your blood pressure.
Exercise regularly: At least 30 minutes most days of the week can lower your blood pressure. Walking, jogging, cycling, swimming or dancing help.
Eat a healthy diet: Eat a diet rich in whole grains, fruits, vegetables and low-fat dairy products.
Reduce sodium: Even a small reduction in the sodium in your diet can reduce blood pressure.
Limit alcohol intake: Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure.
Quit smoking: Each cigarette you smoke increases your blood pressure for many minutes after you finish. Quitting smoking helps your blood pressure return to normal. People who quit smoking have substantial increases in life expectancy.
