Practical Ways to Improve Blood Pressure
You don’t have to do everything at once. Even small steps help.
- Move Your Body
- Aim for 30 minutes most days
- Walking, biking, swimming, or dancing all count
- Even 10-minute chunks help
Regular activity can lower systolic blood pressure by 5–8 mm Hg.
- Eat in a Balanced Way
- Fill half your plate with vegetables
- Choose whole grains more often
- Limit salty, packaged foods
- Keep enjoying foods you love—just watch portions
The DASH eating plan, supported by the AHA and NIH, is especially helpful for blood pressure.
- Reduce Sodium (Salt)
- Aim for less than 2,300 mg per day
- Even lowering to 1,500 mg can make a difference
- Read labels—salt hides in breads, soups, and sauces
- Manage Stress and Sleep
- Poor sleep and high stress raise blood pressure
- Aim for 7–9 hours of sleep
- Try deep breathing, prayer, stretching, or short walks
- Limit Alcohol and Avoid Tobacco
- Alcohol: no more than 1 drink/day for women, 2 for men
- Smoking raises blood pressure immediately and damages arteries
What If Your Blood Pressure Is Elevated?
First—don’t panic. One high reading doesn’t mean you have hypertension.
If readings are consistently high:
- Track readings at home for 1–2 weeks
- Share results with your healthcare provider
- Focus on lifestyle changes first, when appropriate
- Take medications as prescribed, if needed
For people with diabetes, the American Diabetes Association (ADA) recommends close blood pressure management because high blood pressure greatly increases the risk of heart and kidney disease.
The Big Picture
Managing blood pressure isn’t about perfection—it’s about progress.
- Small changes add up
- Lowering blood pressure even 5 mm Hg reduces heart and stroke risk
- You have more control than you might think
If you have questions or want help making a plan, talk with your healthcare provider or a health coach. Support makes change easier—and more sustainable.
Trusted Resources
If you’d like help understanding your blood pressure or creating a plan that works for your life, our Promise Community Health Center providers and Population Health team are here for you. Schedule an appointment at 712-722-1700, to talk through your numbers, goals, and next steps—support makes progress easier.