High blood pressure (BP) is common and dangerous, but there are lifestyle changes you can make to keep your numbers under control. Opt for these BP-reducing foods:

Vegetables

Fruits

Whole grains

Fish

Poultry

Beans

Nuts

Avoid or limit unhealthy foods, such as:

Sugary beverages

Saturated and trans fats

Tropical oils (like coconut and palm)

Full-fat dairy

Fatty meats

High-sodium foods (aim for less than 1,500 mg of sodium a day to drive down your BP)

Get enough exercise by doing:

Muscle-strengthening exercises at least twice a week

Either 75 minutes of vigorous activity per week, or at least two and a half hours a week of these kinds of moderate-intensity exercises:

Brisk walking

Bicycling

Doing water aerobics

Playing doubles tennis

Pushing a lawn mower

Make other healthy choices:

Get at least seven hours of sleep a night

Limit alcohol consumption to no more than two drinks a day (men) or one drink a day (women)

Quit cigarettes, and stay away from secondhand smoke

Ask the Doc

Talk with your healthcare provider if managing blood pressure without medication is possible for you. Even if you do need to take medication, you can still benefit from these strategies.