- or cycling.
- Include strength training twice a week.
3. Manage Weight
Losing 5–10% of body weight may help lower blood pressure for some people.
4. Limit Alcohol & Avoid Smoking
- Alcohol: The article recommends no more than 1 drink per day for women and 2 for men.
- Smoking: Smoking can damage blood vessels, and quitting can improve cardiovascular health.
5. Manage Stress
Practices such as mindfulness, deep breathing, yoga, or enjoyable hobbies may help with stress management.
6. Monitor Regularly
Home monitoring can help track blood pressure trends and provide information about how lifestyle changes may be affecting readings.
Knowing when a reading or symptom needs professional attention is just as important as tracking your numbers at home.
When to See a Doctor
- Consistent readings ≥ 130/80 mmHg
- Symptoms such as headaches, shortness of breath, chest pain, or dizziness
- Sudden, severe increases in blood pressure, which may indicate a hypertensive
