1. Lose extra pounds and watch your waistline: Blood pressure often increases as weight increases. Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Men are at risk if their waist measurement is greater than 40 inches (102 centimetres). Women are at risk if their waist measurement is greater than 35 inches (89 centimetres).

2. Exercise regularly: Regular physical activity – such as 150 minutes a week, or about 30 minutes most days of the week, can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure.

3. Eat a healthy diet: Eating a diet rich in whole grains, fruits vegetables, and low-fat dairy products and skimp on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg.

4. Reduce sodium in your diet: Even a small reduction of the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg
Limit the amount of alcohol you drink: Alcohol can be both good and bad for your health. By drinking alcohol in moderation, you can potentially lower your blood pressure by about 4 mm Hg.

5. Quit smoking: Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal.

6. Reduce your stress: Chronic stress may contribute to high blood pressure. Occasional stress also can contribute to high blood pressure if you react to stress by eating unhealthy food, alcohol, or smoking.

7. Monitor your blood pressure at home and see your doctor regularly.

8. Get support, either from family and friends, or consider joining a support

Source NaijaFoodTherapy.com