To reduce blood pressure, the most effective strategies involve lifestyle changes such as losing excess weight, exercising regularly, eating a healthy diet, reducing salt intake, limiting alcohol, managing stress, and avoiding smoking. These changes can significantly lower blood pressure and improve heart health. Key ways to reduce blood pressure include:

• Losing extra weight and maintaining a healthy waistline, as blood pressure tends to rise with increased weight.
• Exercising regularly, including aerobic activities like walking or cycling and strength training.
• Eating a diet rich in whole grains, fruits, vegetables, and low-fat dairy, while limiting saturated fat and cholesterol. The DASH diet is an example.
• Reducing sodium intake ideally to 1,500-2,300 mg per day by avoiding processed foods and reading labels.
• Limiting alcohol consumption to one drink per day for women and two for men.
• Managing stress through relaxation techniques, meditation, or deep breathing exercises.
• Avoiding tobacco use as smoking worsens artery health and raises blood pressure.

Combining these lifestyle measures can lower blood pressure by several millimeters of mercury (mm Hg) and reduce the risk of heart disease and stroke. For some people, medication may also be needed, but lifestyle changes are the foundational approach to control high blood pressure effectively.