|Lifestyle Change||How||How Changes Can Affect Blood Pressure|
|Lose weight||Maintain a normal body weight with a body mass index between 18.5 and 24.9.||Every 22 pounds lost lowers blood pressure by 5-20 mm Hg.*|
|Change how you eat||Adopt a healthy eating program high in fruits, vegetables, whole grains and low-fat dairy, and low in saturated and total fat. This is called the DASH eating plan: Dietary Approaches to Stop Hypertension.||Healthy food choices can lower blood pressure by 8-14 mm Hg.|
|Cut back on salt||Limit sodium to no more than 2.4 grams a day—that's only 1 teaspoon a day. An easy way to do it? Nix prepared and fast foods, which are often loaded with extra sodium.||Reducing sodium can lower blood pressure by 2-8 mm Hg.|
|Get off the couch||Add at least 30 minutes a day of aerobic activity such as brisk walking most days of the week.||Getting physically active can lower blood pressure by 4-9 mm Hg.|
|Limit alcohol||Stop at two drinks or less (for men) or one drink or less (for women). A drink is defined as 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.||Reducing alcohol intake can lower blood pressure by 2-4 mm Hg.|
*mm Hg is the abbreviation for millimeters of mercury—the standard of measure for blood pressure.