10
Follow the DASH diet, focusing on whole foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy..
9
Engage in aerobic exercises like brisk walking, jogging, swimming, or cycling for at least 150 minutes per week.
8
Aim for a healthy body weight by adopting a balanced diet and regular physical activity.
7
Consume alcohol in moderation, which is generally defined as up to one drink per day for women and up to two drinks per day for men.
6
Practice relaxation techniques such as deep breathing, meditation, yoga, or mindfulness to manage stress and promote relaxation.
5
Smoking increases blood pressure and significantly raises the risk of heart disease.
4
Regularly check your blood pressure at home and keep track of your readings.
3
Excessive caffeine intake may temporarily raise blood pressure.
2
Aim for 7-9 hours of quality sleep per night.
1
Eat slowly and pay attention to your body's hunger and fullness cues. Avoid overeating.
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