Joy Onuorah

Eat less salt

Cutting your salt intake is probably the most important way to lower your blood pressure. Studies have shown that a low-sodium diet has the same effect as one and a half to two blood pressure medications.

Consume more potassium

A diet high in fast foods, processed foods, carbohydrates, potatoes and meat is likely to be low in potassium, contributing to high blood pressure. A daily intake of 3,000 to 3,500 mg of potassium through foods such as bananas, tomatoes and other vegetables is recommended.

Adopt the DASH diet

The Dietary Approaches to Stop Hypertension (DASH) diet was created specifically to lower blood pressure. It emphasizes fruits, vegetables, whole grains and low-fat dairy.

Lose weight

Every loss of 2.2 pounds should result in a drop of 1 mmHg in blood pressure.

Limit alcohol intake

If you have hypertension and regularly drink more alcohol than recommended, reducing your intake may drop your blood pressure as much as 4 mmHg.

Get physical

Doing 150 minutes of aerobic activity a week can lower blood pressure 5 to 8 mmHg