1. Walk and exercise regularly Exercise is one of the best things you can do to lower high blood pressure. Regular exercise makes the heart stronger and more efficient at pumping blood, which lowers pressure in the arteries. In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve heart health. 2. Limit your sodium intake Salt consumption is high around the world. This is largely due to processed and prepared foods. For this reason, many public health efforts are aimed at reducing salt in the food industry. Many studies link high salt intake to high blood pressure and cardiac events, including stroke. However, recent studies indicate that the link between sodium and high blood pressure is less clear. One reason may be genetic differences in how people process sodium. About half of people with high blood pressure and a quarter of those with normal levels appear to have salt sensitivity. If you already have high blood pressure, it's worth reducing your sodium intake to see if it makes a difference. Swap processed foods for fresh ones and try seasoning them with herbs and spices instead of salt. 3. Drink less alcohol Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases worldwide. Although some studies suggest that low to moderate amounts of alcohol can protect the heart, these benefits may be outweighed by the negative effects. 4. Eat more potassium-rich foods Potassium is an important mineral. It helps your body get rid of sodium and reduces pressure on blood vessels. Modern diets have increased most people's sodium intake while decreasing potassium intake. To get a better balance of potassium and sodium in your diet, focus on eating less processed foods and more fresh, whole foods. Foods that are particularly high in potassium include:

• Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
• fruits, including melons, bananas, avocados, oranges and apricots
• sugar, such as milk and yogurt tuna and salmon
• nuts and seeds
• fasola

5. Limit caffeine If you've ever had a cup of coffee before a blood pressure test, you'll know that caffeine causes an immediate rise in blood pressure. However, there is little evidence that regular caffeine drinking can cause a sustained increase in blood pressure. In fact, people who drink caffeinated coffee and tea have a lower risk of heart disease, including high blood pressure, than those who don't. Caffeine may have stronger effects on people who do not consume it regularly (19). If you suspect you are sensitive to caffeine, limit it and see if it lowers blood pressure 6. Learn to deal with stress Stress is a key factor in causing high blood pressure. When you are chronically stressed, your body is in constant fight or flight mode. On a physical level, this means a faster heart rate and constricted blood vessels. When you experience stress, you may also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy foods, which can negatively affect blood pressure. Several studies have examined how stress reduction can help lower blood pressure. Here are two evidence-based tips to try: Listen to soothing music: Calming music can help relax your nervous system. Studies have shown that it is an effective complement to other blood pressure treatments. Work less: A lot of work and stressful work situations in general are associated with high blood pressure (23Trusted Source, 24Trusted Source). 7. Eat dark chocolate or cocoa Here's advice you can really follow. While eating huge amounts of dark chocolate probably won't help your heart, small amounts can. That's because dark chocolate and cocoa powder are rich in flavonoids, which are plant compounds that cause blood vessels to dilate. 8. Lose weight In overweight people, weight loss can make a big difference to heart health. According to a 2016 study, losing 5% of body weight can significantly reduce high blood pressure. In previous studies, a loss of 17.64 pounds (8 kilograms) was associated with a reduction in systolic blood pressure of 8.5 mm Hg and diastolic blood pressure of 6.5 mm Hg.