Follow the below strategies to lower blood pressure
Sodium (salt) reduction: Even small reduction in the amount of sodium intake in diet can reduce blood pressure by 2 - 8 mmHg.
Limit sodium by 2,300 mg/day or even less.
People with age 50 and above should lower sodium level by 1,500 mg/day or less.
Potassium can help in lowering the effects of sodium on blood pressure. Rather than relying on potassium supplements, include diet which is rich in this mineral like banana, dates, apricots, prunes, dried coconut etc.
Weight loss: Gradual weight loss has an overall positive effect on the blood pressure. On the other hand rapid weight loss followed by speedy regain can have harmful consequences on body and may contribute to high blood pressure and other health problems.
Regulation of alcohol intake: Excessive intake of alcohol impacts blood pressure adversely. Permitted limit of alcoholic beverages is up to 2 drinks in a day for men and 1 drink for women.
Follow DASH Diet
DASH diet or ‘Dietary Approaches to Stop Hypertension’ is a balanced eating plan meant to bring down the blood pressure levels by simple dietary modifications. DASH change the way a person eats, focusing on vegetables & fresh fruits, low-fat dairy, whole grains and only lean meats.