- Take a brisk walk or do some other physical activity for a total of at least 30 minutes.
- Plan your meals and snacks to include eight to 10 servings of fruits and vegetables and two servings of low-fat milk. These foods are packed with the minerals that help control blood pressure.
- Avoid adding salt to your food at the table, use herbs and spices for seasoning, and limit processed foods.
- Count your calories if you need to lose weight. Shedding even just a few pounds can help.
- Limit alcohol to two drinks per day for men and one drink per day for women.
- These lifestyle choices may be enough to lower blood pressure (and your risk for heart attack and stroke) without medication. If you’re already taking blood pressure medication, however, don’t stop.
Sources: National Heart, Lung, and Blood Institute; American Heart Association; U.S. Department of Health and Human Services