Quick answer: The habits with the strongest evidence for blood pressure are eating less salt, more fruit and vegetables, regular aerobic activity, limiting alcohol, staying at a healthy weight, not smoking and good sleep. Each can lower systolic pressure by several points.
1. Less salt
Aim for under 2,300 mg of sodium a day; many people benefit from less. Most salt comes from packaged and restaurant food.
2. More potassium
Bananas, beans, potatoes, leafy greens and yogurt, unless your doctor has limited potassium.
3. Move
About 150 minutes a week of brisk walking or cycling.
4. Limit alcohol
No more than one drink a day for women or two for men.
5. Sleep and stress
Seven to nine hours of sleep and short daily breaks to breathe slowly.
6. Measure
A home log helps you and your doctor see what works. See CDC on high blood pressure.
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General information, not medical advice. Melonex is a dietary supplement and is not intended to diagnose, treat, cure or prevent any disease.