High blood pressure doesn’t always shout, but it quietly raises your risk of heart attack, stroke and kidney trouble. Want straightforward actions that work? This page focuses on clear steps you can use now: diet, activity, monitoring and smart medication choices.
Cut salt. Aim for under 2,000 mg of sodium a day (about 5 g of table salt). That means swapping processed snacks, canned soups and many ready meals for fresh foods. Read labels and choose lower-salt versions.
Follow the DASH-style eating pattern: more fruits, vegetables, whole grains, lean protein and low-fat dairy. Eat potassium-rich foods like bananas, spinach and beans — they help balance sodium.
Move more. Target about 150 minutes of moderate activity weekly — brisk walking, cycling or swimming. Add two sessions of light resistance training per week. Even short walks after meals help.
Lose extra weight if you can. Dropping 5–10 kg often brings a measurable fall in systolic pressure. Small changes in weight and waist size pay off fast.
Limit alcohol and ditch cigarettes. Aim for no more than 1 drink a day for women and 2 for men, and avoid tobacco entirely.
Buy a validated home blood pressure monitor and use it correctly: sit quietly for five minutes, keep your back supported, palm up, cuff at heart level. Take two readings one minute apart, morning and evening, across a week to get a clear picture.
Know typical targets. Many clinicians aim for readings under about 130/80 for people at higher risk, but targets vary. Ask your clinician what number you should aim for.
Medication often helps. Common drug classes are ACE inhibitors, ARBs, thiazide diuretics and calcium channel blockers. Newer options like SGLT2 inhibitors may benefit some people with diabetes or heart failure, and your doctor will decide which drug fits you best. Never stop or change doses without medical advice.
Watch for causes you can treat: untreated sleep apnea, heavy alcohol use, some pain medicines and certain supplements can raise blood pressure.
When to seek urgent care: if your reading is above 180/120 and you have chest pain, severe headache, vision changes or shortness of breath, get immediate help. For steadily high numbers or side effects from meds, book a prompt appointment.
Small, consistent steps beat dramatic one-offs. Track your numbers, stick with proven habits, and work with your clinician on the right meds for you. Need resources on specific drugs, dosing or home monitors? SpringMeds has detailed guides and reviews to help you choose safely.
