Lifestyle Changes to Lower

Your Blood Pressure

Lifestyle changes such as eating better and moving more can reduce your
blood pressure, which can lower your risk of heart attack and stroke. When
making changes, start slowly and take it one step at a time. You may have
to try more than once—but don’t give up. Get support when you need it.

1. Eat in a Heart-Healthy Way

A healthy eating plan can protect you from developing high blood pressure
and lower your blood pressure if it’s too high. Talk to your healthcare team
about the Dietary Approaches to Stop Hypertension (DASH) plan or other
eating plans that would be best for you.

Eat More: Eat Less:

Fresh fruits, vegetables and whole Processed foods such as snack

grains foods, pastries and lunch meats Sutter
Beans, lentils, tofu, fish and chicken High-fat meats such as sausage, Resources
bacon and beef

Home-cooked meals Fast foods and premade meals • Talk to your healthcare team
about support and resources
for lifestyle changes.
2. Eat Less Sodium • Go to sutterhealth.org
Too much sodium (salt) can increase your blood pressure. Most of the sodium to learn more about high
we eat comes from restaurant meals or processed food. Any decrease in blood pressure. Find local
sodium can be helpful, but if you have high blood pressure, try to eat less than resources by going to
1,500 mg of sodium a day. sutterhealth.org/classes-
• Eat fewer restaurant meals and processed foods. events and selecting topics
such as: Fitness, Heart
• Buy low-sodium foods such as soups, vegetables and beans. Health, Mental Health,
• When cooking, use herbs, spices, lemon or vinegar instead of salt. Nutrition, Sleep or Weight
Management.

3. Move Your Body More

Moving your body can help lower your blood pressure. Check with your What Are Processed Foods?
healthcare team before starting a new exercise routine. If you can, get support
Processed foods are generally
from an exercise professional. Work toward a goal of being active at least 150
any packaged food with a
minutes (2 hours and 30 minutes) a week.
nutrition label. Many are high
• The first step is to sit less. Take regular activity breaks about every 30 in unhealthy fats, salt (sodium)
minutes when sitting. Get up and move when watching TV, working and sugar. These include
or reading. snack foods, frozen meals and
• Then increase your daily activities. Try gardening, housework, taking processed meats. Choose
the stairs, walking to the store, or parking farther away from where you options lower in saturated fat,
are going. sodium and added sugars.
Avoid foods with partially
• Next, step it up with a regular physical activity routine. Try walking,
hydrogenated oils.
going to a gym or joining exercise classes. Do a mix of aerobic and
resistance exercise.
18-SHSO-0012879
Last revised July 2019
4. Manage Your Weight 6. Manage Stress
If you are overweight, even a small weight loss can Some stress is a realistic part of life, so it’s important to
improve your blood pressure. Include your family and learn ways to manage it. Taking steps to manage stress
friends as support. Be easy on yourself and keep trying! is good for your overall health.
• To get started, ask your healthcare team for • Try deep breathing exercises, yoga, mindfulness-
resources, join a weight-loss program, or meet based stress reduction, tai chi, meditation, or
with a registered dietitian or coach. expressing gratitude and joy.
• Follow tips for eating heart-healthy foods. Make • Get support. If you feel like your stress level is
sure you are eating the right portions of food to high, try talking to a counselor, therapist, clergy
manage your weight—not more than you need. member or someone from your healthcare team.
• If you’re at risk for diabetes, you may be eligible
for the National Diabetes Prevention Program, 7. Get Restful Sleep
which can lower blood pressure as well as prevent
Poor sleep quality is linked to an increased risk of high
diabetes. Ask your healthcare team or insurance
blood pressure. Improving your sleep can improve your
carrier about programs near you.
mood, stress and health.
• Aim for seven to nine hours per night.
5. Limit Alcohol
• Try going to sleep and waking up at the same time
Drinking too much alcohol can raise your blood every day. Keep your bedroom dark, cool and
pressure. Don’t have more than two standard alcoholic quiet. Avoid looking at phones or screens that give
drinks a day for men up to age 65, or one standard off light at least one hour before bed.
alcoholic drink for women and anyone over age 65.
• If you are not sleeping well and this doesn’t
A standard drink is: improve, talk to your healthcare team.
• 12 ounces of regular beer
• 5 ounces of wine 8. Stop Using Tobacco
• 1.5 ounces of hard alcohol (such as vodka or rum) Quitting tobacco can lower your blood pressure and
prevent heart disease. Call 800-No-Butts or visit
nobutts.org. For help, try the California Smokers’
Quick Tip Helpline.
Some people can reduce or stop their blood
pressure medication after they’ve made lifestyle Additional Resources
changes. However, it’s important to continue
• heart.org
taking your medication as recommended until
The American Heart Association offers
you have discussed it with your doctor or
credible information on high blood pressure
healthcare team.
and tips for heart health.
• health.gov/moveyourway
The U.S. Department of Health and Human
Services offers expert advice and tips for
physical activity.

Lifestyle Changes to Lower Your Blood Pressure sutterhealth.org