Reduce sodium: Aim for < 1,500–2,300 mg per day. Increase potassium: Bananas, spinach, sweet potatoes, beans. 2. Stay Active 150 minutes/week of moderate exercise (brisk walking, cycling). Include strength training twice a week. 3. Manage Weight Losing 5–10% of body weight can significantly lower BP. 4. Limit Alcohol & Avoid Smoking Alcohol: ≤1 drink/day for women, ≤2 for men. Smoking: Damages blood vessels; quitting improves BP quickly. 5. Manage Stress Practice mindfulness, deep breathing, yoga, or hobbies. 6. Monitor Regularly Home monitoring can help track trends and effectiveness of lifestyle changes.
When to See a Doctor
Consistent readings ≥ 130/80 mmHg
Symptoms like headaches, shortness of breath, chest pain, or dizziness
Sudden, severe increase in BP (possible hypertensive crisis)
