To effectively manage high blood pressure (hypertension), consider these five key lifestyle changes:

• Adopt a Heart-Healthy Diet: Focus on consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. The DASH (Dietary Approaches to Stop Hypertension) diet is particularly beneficial, emphasizing low sodium intake—ideally less than 1,500 mg per day. Avoid processed foods high in salt.
• Engage in Regular Physical Activity: Aim for at least 150 minutes of moderate aerobic exercise each week. Activities like brisk walking, swimming, or cycling can help lower blood pressure and improve overall cardiovascular health.
• Maintain a Healthy Weight: Losing excess weight can significantly reduce blood pressure. For every 2.2 pounds (1 kg) lost, blood pressure may drop by about 1 mm Hg. Work with your healthcare provider to determine a healthy weight goal.
• Limit Alcohol and Avoid Smoking: If you drink alcohol, do so in moderation—up to one drink per day for women and two for men. Smoking cessation is crucial as tobacco use can damage blood vessels and elevate blood pressure.
• Manage Stress Effectively: Incorporate stress-reduction techniques such as mindfulness, yoga, or deep breathing exercises into your routine. Managing stress can help lower blood pressure and improve overall well-being.

Implementing these strategies can lead to better control of high blood pressure and reduce the risk of related health complications. Always consult with a healthcare professional for personalized advice and treatment options.

Citations:
[1] https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/diagnosis-treatment/drc-20373417
[2] https://medlineplus.gov/howtopreventhighbloodpressure.html