If you have high blood pressure, lifestyle changes can play a big role in managing it. Healthy daily habits may help control blood pressure levels and support overall heart health.

1. Maintain a healthy weight
Prevent excess weight to reduce the risk of sleep apnea that can increase blood pressure.

2. Stay active
Aim for at least 30 minutes of exercise daily like walking, jogging, cycling, swimming, or dancing.

3. Eat heart-healthy foods
Choose more fruits, vegetables, whole grains, and low-fat foods while limiting unhealthy fats.

4. Cut back on salt
Reduce processed foods and use herbs or spices instead of extra salt.

5. Limit alcohol intake
Keep the amount small, less than two drinks a day. One drink equals 12 fluid ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.

6. Quit smoking
Stopping smoking helps lower blood pressure and prevents blood vessels to tighten that raises heart rate.

7. Get enough sleep
Aim for 7–9 hours of quality sleep each night.

8. Manage stress
Easing stress can reduce the release of hormones that constrict blood vessels and increase heart rate.

9. Monitor your blood pressure
Talk with a healthcare professional about home monitoring before you get started.

10. Manage blood sugar and cholesterol
Refrain from intake of food with too much sugar and "bad" non-HDL cholesterol.