Focuses on fruits, vegetables, whole grains.

Reduce the amount of salt in your diet. Aim to limit sodium intake to less than 2,300 milligrams (mg) per day, or even less. But a lower sodium intake (1,500 mg per day or less) is ideal for most adults.

You should also pay attention to the amount of salt in the processed foods you eat, such as canned soups or frozen meals.

Limit alcohol consumption and don't smoke.


Practice breathing slowly and deeply to relax. Some studies have shown that meditation combined with mindfulness techniques can reduce blood pressure. There are also some devices available that encourage slow, deep breathing. According to the American Heart Association, device-guided breathing may be a reasonable non-drug option for lowering blood pressure, especially if you suffer from anxiety with high blood pressure or if traditional treatments are not well tolerated.


Regular physical activity can help you lower blood pressure, manage stress, keep your weight under control, and reduce your risk of various health problems. If you have high blood pressure, doing moderate to high intensity exercise regularly can lower your systolic pressure by about 11 mm Hg and your diastolic reading by about 5 mm Hg.

For example, try walking briskly for 30 minutes most days of the week. You can also try interval training, in which you alternate short periods of intense activity with short recovery periods of lighter activity. Try to do muscle-strengthening exercises at least two days a week.