Skip to main content

Live a Healthy Lifestyle

Healthy steps are a key part of controlling blood pressure — especially when you combine them with tracking your numbers and taking medicine as prescribed.

Healthy Steps That Can Help

Controlling your blood pressure doesn’t mean changing your whole life overnight. You can get there with small steps. It’s all about making a plan and using that plan to build healthy routines that last. Here are a few steps that can help you get your blood pressure under control.

Eat Less Salt

Eating a lot of salt can make your body hold onto fluid, which can raise your blood pressure. For most people with high blood pressure, experts recommend eating less than 1,400 milligrams (mg) of sodium per day — a little more than half a teaspoon. Following the DASH (Dietary Approaches to Stop Hypertension) Eating Plan is one way to reduce the amount of salt you eat.

Get More Physical Activity

Did you know that physical activity can help strengthen your heart? A stronger heart pumps more blood with less effort, lowering your blood pressure. For most people, experts recommend 2 hours and 30 minutes of activity that gets your heart pumping each week.

Stop Drinking or Drink Less Alcohol

Drinking too much alcohol raises your blood pressure. If you drink, aim for no more than 2 drinks a day for men or 1 drink a day for women. If you want help to change your drinking habits, ask a health care professional or look for a support group in your area.

Manage Stress

Stress can raise your blood pressure and make it harder to stick with healthy habits. Learning ways to cope with long-term stress, like practicing meditation or mindful, deep breathing, can help you keep your blood pressure under control.

Get Enough Sleep

Sleeping too little or getting poor-quality sleep can raise your blood pressure. Simple steps like creating a nighttime routine and getting up at the same time each day can help you improve your sleep.

Take Heart-Healthy Steps

Learn more about healthy steps that you can take to protect your heart and lower your blood pressure — so you can stay healthy for years to come.
person

More Ways to Cut Back on Sodium

A lot of the sodium we eat comes from packaged and restaurant foods—not just the salt we add at the table. Foods like canned soups and vegetables, deli meats, bottled sauces, breads, tortillas, and many restaurant meals can contain high amounts of sodium, even if they don’t taste salty. Becoming more aware of where sodium shows up can help you make lower-sodium choices throughout the day.

Reading food labels is one of the most effective ways to reduce sodium. Look for terms like “low sodium” or “no salt added,” compare milligrams of sodium across brands, and pay attention to serving sizes. Cooking more meals at home can also help you control how much sodium you eat—while using herbs, spices, citrus, and other seasonings to keep food flavorful without relying on salt.

Learn more about working with a health care professionalRight Arrow

Tip:

Celebrate Your Wins

Getting your blood pressure under control and keeping it there takes commitment and patience. When you put them all together, the healthy steps on this page can go a long way to help you lower your blood pressure. So keep going — and remember to celebrate your wins! Every blood pressure reading in a healthy range is a sign that your efforts may be paying off.