1. Lose extra pounds and watch your waistline
Blood pressure usually increases as weight goes up. Knocking off just 10 pounds can help lower your blood pressure. Usually, the more weight you get rid of, the lower your blood pressure will be. Losing weight also helps any blood pressure medications you might be taking be more effective. You and your doctor can figure out your target weight and the best way to get there.
2. Exercise regularly
Regular physical activity – doing at least 30 to 60 minutes most days – can drop your blood pressure by 4 to 9 millimeters. It does not take very long to notice any difference. If you have not been active, upping your exercise level can decrease your blood pressure over just a few weeks.
3. Eat a healthy diet
Take in a lot of whole grains, fruits, vegetables and low-fat dairy products and way less saturated fat and cholesterol to help decrease your blood pressure up to 14. This eating plan is called the Dietary Approaches to Stop Hypertension (DASH) diet.
4. Reduce sodium in your diet
Even a little drop in the sodium in your diet can lower your blood pressure by 2 to 8 mm Hg.