To Control Blood Pressure:

1. Eat a Heart-Healthy Diet

   • Focus on the DASH diet (Dietary Approaches to Stop Hypertension).

   • Eat more vegetables, fruits, whole grains, low-fat dairy, lean meats, and nuts.

   • Limit salt (sodium) — ideally, keep it under 1,500 mg per day.

   • Avoid processed foods, fast food, and salty snacks.

2. Maintain a Healthy Weight

   • Losing even a small amount of weight (5–10 pounds) can lower your blood pressure.

   • Belly fat especially increases blood pressure risk.

3. Exercise Regularly

   • Aim for at least 30 minutes of moderate exercise most days:

     • Walking

     • Swimming

     • Cycling

     • Light jogging

   • Regular movement helps the heart stay strong and reduces pressure on blood vessels.

4. Reduce Stress

   • Practice relaxation techniques like deep breathing, meditation, or yoga.

   • Take breaks, prioritize sleep, and spend time doing things you enjoy.

5. Limit Alcohol

   • If you drink alcohol, do so in moderation:

     • Men: Up to 2 drinks per day

     • Women: Up to 1 drink per day

6. Quit Smoking

   • Every cigarette raises your blood pressure temporarily.

   • Quitting helps your blood vessels relax and your overall heart health improve.

7. Cut Back on Caffeine

   • Some people are sensitive to caffeine, which can raise blood pressure.

   • Test yourself: check your blood pressure before and after coffee to see if it affects you.

8. Take Prescribed Medications

   • If your doctor prescribes medication, take it exactly as directed.

   • Don’t stop medications suddenly without talking to your doctor.

9. Monitor Your Blood Pressure at Home

   • Regular checks help you and your doctor see patterns.

   • Home monitors are affordable and easy to use.

Remember:

• Small changes make a big difference over time.

• Consistency is key — even if you feel better, keep up the healthy habits!