High Blood Pressure Lifestyle Management Checklist

Choose a validated home blood pressure monitor

Use an upper-arm, clinically validated device for accuracy.

Position cuff on bare upper arm at heart level

Place cuff about 1 inch above the elbow; support the arm on a table.

Sit quietly for 5 minutes before measuring

Remain seated with feet flat and back supported; avoid talking.

Take two readings 1 minute apart and record the average

Measure in the morning and evening when possible and log both.

Avoid caffeine, smoking, and exercise 30 minutes before measuring

These can temporarily raise readings; wait before testing.

Keep a log of readings and share them with your clinician

Include date, time, and any symptoms or medication changes.

Follow the blood pressure target set by your doctor

Ask your clinician to confirm your personal goal and plan.

Reduce daily sodium toward 1,500–2,300 mg

Aim lower if advised by your clinician; cut processed foods.

Read nutrition labels and choose low-sodium options

Compare 'sodium' per serving and pick the lower-salt product.

Adopt DASH-style meals: increase fruits, vegetables, whole grains

Favor lean proteins and low-fat dairy; limit processed foods.

Limit alcohol to recommended amounts

Generally ≤2 drinks/day for men and ≤1 drink/day for women.

Do at least 150 minutes of moderate aerobic exercise weekly

Aim for 30 minutes most days (walking, cycling, swimming).

Start weight-loss steps if overweight (aim for gradual loss)

Losing 5% of body weight can meaningfully lower BP.

Practice daily stress-reduction techniques

Try deep breathing, meditation, yoga, or short walks.

Take medications exactly as prescribed

Do not stop or change doses without consulting your clinician.

Set up regular follow-up and medication reviews with your clinician

Schedule routine visits and lab checks as recommended.

Quit smoking and avoid tobacco exposure

Seek cessation support; tobacco worsens blood pressure and heart risk.