1. Reduce excess weight and care for the waist
Blood pressure often increases with weight gain. Being overweight can also cause a respiratory disturbance when sleeping (sleep apnea), which increases blood pressure even more.

Losing weight is one of the most effective lifestyle changes to control blood pressure. If you are an overweight or obese person, losing even a small amount of weight can help lower your blood pressure. In general, you can lower your blood pressure by about 1 millimeter of mercury (mm Hg) with every kilogram (about 2.2 pounds) of weight you lose.

Usually:

Men are at risk if the waist measurement is greater than 40 inches (102 centimeters).
Women are at risk if the waist measurement is greater than 35 inches (89 centimeters).
These figures vary according to ethnic groups. Ask your doctor what a healthy measurement of your waist would be.

2. Exercise regularly
Regular physical activity (for example, 150 minutes a week or about 30 minutes most days of the week) can lower your blood pressure by about 5mm Hg and 8mm Hg if you have high blood pressure. It is important to be consistent because if you stop exercising, your blood pressure may go back up.

If you have high blood pressure, exercise can help you prevent it from turning into hypertension. If you already have hypertension, regular physical activity can lower blood pressure to safer levels.

Some examples of aerobic exercises you can try to reduce blood pressure include: walking, jogging, cycling, swimming, or dancing. You can also try high-intensity interval training, in which short periods of intense activity alternate with later periods of recovery from lighter activity.

3. Eat a healthy diet
Eating a diet that contains lots of low-fat whole grains, fruits, vegetables, and dairy products and that lowers saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.

It is not easy to change your eating habits, but with these tips, you can adopt a healthy diet:

Keep a food diary. Writing down what you eat, even for just a week, can provide surprising information about your true eating habits. Control what you eat, how much, when and why.

4. Reduce sodium intake in your diet
Even a small reduction in sodium from your diet can improve your heart health and lower blood pressure by approximately 5mm Hg to 6mm Hg if you have high blood pressure.

The effect of sodium consumption on blood pressure varies from one group of people to another. In general, limit sodium to 2,300 milligrams (mg) per day or less. However, a lower sodium intake (1500 mg per day or less) is ideal in most adults.

To reduce the amount of sodium in your diet, consider the following tips:

Read food labels. If possible, choose low-sodium alternatives to the foods and drinks you normally buy.
Eat fewer processed foods. Only a small amount of sodium is naturally present in food. Most of the sodium is added during processing.
Do not add salt. Just 1 level teaspoon of salt contains 2,300 mg of sodium. Use herbs or spices to add flavor to your food.

5. Limit the amount of alcohol you drink
Alcohol can be good and at the same time bad for your health. If you drink alcohol only in moderation, generally one drink per day for women or two per day for men, you can potentially lower your blood pressure by about 4mm Hg. One drink equals 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine and 1.5 ounces (44 milliliters) of liquor with an alcohol content of 40%.

But that protective effect is lost if you drink too much alcohol.

Drinking more than a moderate amount of alcohol can actually increase blood pressure by several points. It can also reduce the effectiveness of blood pressure medications.

6. Quit smoking
Each cigarette you smoke lowers your blood pressure for several minutes after you finish it. Quitting smoking helps bring your blood pressure back to normal. Quitting smoking can reduce the risk of heart disease and improve your overall health. People who quit smoking can live longer than those who never do.

7. Cut down on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to 10 mm Hg in people who do not consume it frequently. However, people who drink coffee regularly may have little or no effect on blood pressure.

Although the long-term effects of caffeine on blood pressure are unclear, blood pressure may increase slightly.

To find out if caffeine increases your blood pressure, check your pressure within 30 minutes of drinking a caffeinated drink.
If your blood pressure increases from 5 to 10 mm Hg

8. Reduce stress
Chronic stress can contribute to high blood pressure. More research is needed to determine the effects of chronic stress on blood pressure. Occasional stress can also contribute to high blood pressure if your stress reaction is consuming unhealthy food, drinking alcohol, or smoking.

Take time to think about what makes you feel stressed, like work, family, finances, or illness. Once you know the cause of your stress, think about how you could eliminate or reduce it.

If you can't eliminate all your stressors, you can at least cope with them in a healthier way. Try the following:

Change your expectations. For example, plan your day and focus on your priorities. Avoid trying to do too much and learn to say no. Understand that there are some things you cannot change or control, but you can focus on how to react to them.
Focus on the problems you can control and make plans to solve them. If you have a problem at work, try talking to your manager. If you have a problem with your children or your spouse, take steps to resolve it.
Avoid stress triggers. Try to avoid triggers when you can. For example, if the rush hour traffic on the way to work is stressful for you, try to leave earlier in the morning, or use public transportation. Avoid people who cause you stress, if possible.
Take time to relax and do activities you enjoy. Take time every day to sit back and take a deep breath.

9. Check your blood pressure at home and see your doctor regularly
Home monitoring can help you control your blood pressure, make sure your lifestyle changes work, and alert you and your doctor to potential health complications. Blood pressure monitors are available to the public without a prescription. Talk to your doctor about home monitoring before you start.

Regular doctor visits are also key to controlling your blood pressure. If your blood pressure is well controlled, ask your doctor how often you should control it. The doctor may suggest checking it daily or less frequently. If you change your medications or other treatments, your doctor may recommend that you check your blood pressure two weeks after treatment changes and one week before your next shift.

10. Seek support
The support of family and friends can help improve your health. They can encourage you to take care of yourself, take you to the doctor's office, or join an exercise program with you to keep your blood pressure low.

If you think you need support beyond your family and friends, consider joining a support group. You may know people who can give you an emotional or moral boost or who can offer practical advice for dealing with your condition.