Healthy habits that can help maintain a good blood pressure

Did you know that many adults in the United States have high blood pressure? Sometimes, people don’t even know they have it.¹

If you keep your blood pressure under control, you can protect your heart and live longer.¹

A healthy blood pressure is 120/80 millimeters of mercury (mm Hg) or lower.² This means:

• The top number (systolic pressure) is less than 120 mm Hg
• The bottom number (diastolic pressure) is less than 80 mm Hg

If either number is higher than 120/80 mm Hg, you have high blood pressure.

Why high blood pressure matters

High blood pressure isn’t just about numbers. If your blood pressure stays high for a long time, it can hurt your blood vessels. High blood pressure can cause tiny rips in your blood vessels. When these rips happen, plaque can build up. This can make them smaller and raise your blood pressure even more.¹

High blood pressure can also cause problems like:³

• Stroke
• Heart attack
• Kidney issues
• Eye problems
• Difficulties with sex

Your daily choices can help keep your blood pressure healthy. Things like what you eat, how much you move, and how you cope with stress can make a big difference.¹

Healthy habits for high blood pressure

There are things you can do at home to help your blood pressure. But it’s important to work with your doctor to find the best plan for you.

Here are some steps you can try:

1. Eat less salt

Try to eat less than 2,300 milligrams (mg) of sodium — about 1 teaspoon of salt — each day.² If you can, try to eat less than 1,500 mg of sodium (around two-thirds of a teaspoon of salt).

A low salt diet like the dietary approaches to stop hypertension (DASH) plan focuses on lots of veggies, fruit and whole grains.⁴ You can also eat less processed foods, which often have a lot of hidden salt.⁵

2. Eat foods with potassium

Research shows that potassium can help your body get rid of extra salt.⁶

You can find potassium in foods like:

• Bananas
• Tuna (especially skipjack)
• Tempeh (a soy product)
• Yogurt and kefir
• Sweet potatoes
• Spinach
• Apricots and cantaloupe
• Swiss chard
• Acorn squash
• Plantains

Some people take potassium supplements, but talk with your doctor before doing this.

3. Choose healthy foods

Try eating more foods that are good for your body. That means more:⁴

• Fruits and veggies
• Whole grains
• Low fat dairy
• Chicken without skin
• Fish
• Nuts and beans
• Vegetable oils, like olive oil

Try to limit:

• Added sugars (like soda, cookies and candy)
• Alcohol
• Salt (see above)
• Processed meat (like hotdogs and bacon)
• Foods with lots of saturated or trans fats

An important part of any diet change is finding what works best for you. Food should taste good, so find healthy foods you like. Sometimes, it’s easier to pay attention to adding good food you like instead of cutting out the ones you love.

4. Get moving

Exercise is great for your heart and blood pressure. Start slow and work your way up. Even small steps help.⁷

The American Heart Association (AHA) suggests getting at least 150 minutes each week of activities that make your heart beat faster. You could try:⁷

• Walking
• Running
• Swimming
• Playing sports
• Dancing
• Hiking
• Fitness classes

Some weight-bearing exercises like yoga, resistance bands and weight training can help support your heart health.

Here are a few tips to stay motivated:

• Exercise with friends or family
• Choose activities you enjoy
• Try a fitness tracker or app

5. Take care of stress

Stress can make your blood pressure go up. When you’re stressed a lot, you might also eat more junk food or drink more alcohol.⁸

Some ways to feel less stressed include:⁸

• Taking deep breaths
• Trying meditation or yoga
• Getting enough sleep (at least 7 hours)
• Moving your body
• Talking with friends

6. Get quality sleep

Good sleep helps you feel better and is good for your heart.

Bad sleep can raise your stress levels and make you more likely to do things that raise blood pressure.⁹ Bad sleep can mean not getting enough sleep. It can also mean that you don’t sleep well. Maybe you toss and turn. Or maybe you wake up during the night.

If you’re tired and feeling stressed, you may tend to have more caffeinated drinks or sugary foods to stay awake. You might also skip your exercise routine because you’re too tired.

Tips that can help you get better sleep include:

• Making your bedroom comfortable
• Writing in a journal before bed
• Following a relaxing bedtime schedule
• Staying away from screens before bed

Checking your blood pressure at home

If you have high blood pressure, your doctor might ask you to check your level at home with a blood pressure monitor. Doing this can help you see whether your medicines or lifestyle changes are working.¹⁰

Here are some tips when taking blood pressure readings at home:

• Check your blood pressure at the same time each day
• Relax for at least 5 minutes before checking
• Sit up straight with one arm flat on a table at heart level
• Follow the instructions on your blood pressure monitor
• Measure twice, 1 minute apart
• Write down the numbers to share with your doctor

When to see a doctor

See your doctor if your blood pressure is often higher than 120/80 mm Hg.²

Get help right away if the top number is higher than 180 mm Hg or the bottom number is higher than 120 mm Hg. Or if you have any of the following symptoms with a high reading:²

• Trouble breathing
• Back pain
• Chest pain
• Problems seeing clearly
• Feeling weak
• Numbness
• Trouble talking

Takeaway

High blood pressure is common. But it’s very treatable. You can make daily changes to your life to bring it down. These include exercising, eating healthy and finding ways to lower stress.

If you’re worried about your blood pressure, talk with your doctor. They can help you make a plan that works for you.

1. American Heart Association. What is high blood pressure? August 14, 2025.
2. American Heart Association. Top 10 things to know about the new AHA/ACC high blood pressure guidelines. August 14, 2025.
3. American Heart Association. How to manage high blood pressure. August 14, 2025.
4. American Heart Association. Managing blood pressure with a heart-healthy diet. May 22, 2024.
5. American Heart Association. Shaking the salt habit to lower high blood pressure. August 14, 2025.
6. American Heart Association. How potassium can help prevent or treat high blood pressure. August 14, 2025.
7. American Heart Association. Getting active to control high blood pressure. August 14, 2025.
8. American Heart Association. Managing stress to control high blood pressure. August 14, 2025.
9. American Heart Association. Sleep better with healthy lifestyle habits. October 7, 2025.
10. American Heart Association. Home blood pressure monitoring. August 14, 2025.