Here are the 7 tips from Dr. Laffin to help lower blood pressure: 1. **Get physical**: Exercise, especially aerobic activity, can reduce blood pressure by forcing your blood vessels to expand and contract. 2. **Limit alcohol use**: Drinking alcohol can increase blood pressure, so limiting it to moderate levels (2 drinks or less per day for men, 1 drink or less per day for women) may help lower it. 3. **Achieve a healthy weight**: Losing even a few pounds can go a long way in reducing systolic blood pressure. 4. **Quit smoking**: Smoking harms the lining of your blood vessels and is linked to high blood pressure. 5. **Get enough high-quality sleep**: Sleeping 6-8 hours a night can help prevent high blood pressure and stabilize blood pressure fluctuations. 6. **Reduce your stress**: Chronic stress can lead to unhealthy lifestyle choices, so finding ways to manage stress (like exercise or meditation) is important. 7. **Choose reliable methods**: Be wary of claims that certain foods, spices, herbs, vitamins, and other natural remedies can lower blood pressure. Opt for methods with robust scientific evidence. Remember, it's always best to consult with your healthcare provider before making any significant changes to your lifestyle or treatment plan.