Hypertension, also known as high blood pressure, affects millions of people around the world. It can lead to serious health complications such as heart disease, stroke and kidney failure.

While medication is an effective way to manage hypertension, there are several lifestyle changes one can make to keep it at bay. Here are 30 ways to keep hypertension at bay.

1. Maintain A Healthy Weight

Excess weight can put a strain on the heart and lead to hypertension. It is important to maintain a healthy weight to keep hypertension at bay. This can be achieved through a combination of healthy eating and regular exercise.

2. Reduce Sodium Intake

Consuming too much sodium can raise blood pressure. It is recommended to limit sodium intake to less than 2,300 milligrams per day. This can be done by avoiding processed foods, canned foods and adding less salt to meals.

3. Eat More Fruits And Vegetables

Fruits and vegetables are rich in potassium, which can help regulate blood pressure. It is recommended to consume at least 5 servings of fruits and vegetables per day.

4. Reduce Alcohol Consumption

Consuming too much alcohol can raise blood pressure. It is recommended to limit alcohol consumption to 1-2 drinks per day for men and 1 drink per day for women.

5. Quit Smoking

Smoking can damage blood vessels and raise blood pressure. Quitting smoking can improve overall health and reduce risk of hypertension.

6. Exercise Regularly

Regular exercise can improve cardiovascular health and lower blood pressure. It is recommended to aim for at least 150 minutes of moderate exercise per week.

7. Manage Stress

Stress can raise blood pressure. It is important to manage stress through relaxation techniques such as meditation, yoga or deep breathing.

8. Monitor Blood Pressure Regularly

Regularly monitoring blood pressure can help identify hypertension early on and ensure timely intervention.

9. Get Enough Sleep

Lack of sleep can raise blood pressure. It is recommended to aim for 7-8 hours of sleep per night.

10. Drink Green Tea

Green tea contains antioxidants that can improve cardiovascular health and lower blood pressure. It is recommended to drink 1-2 cups of green tea per day.

11. Avoid Trans Fats

Trans fats can raise blood pressure and increase risk of cardiovascular disease. It is important to avoid processed foods and fried foods that contain trans fats.

12. Take Medication As Prescribed

If medication is prescribed to manage hypertension, it is important to take it as prescribed and not skip doses.

13. Reduce Caffeine Consumption

Consuming too much caffeine can raise blood pressure. It is recommended to limit caffeine to less than 400 milligrams per day.

14. Practice Portion Control

Overeating can lead to excess weight gain and put a strain on the heart. It is important to practice portion control and avoid overeating.

15. Try Relaxation Techniques

Relaxation techniques such as massage or aromatherapy can help reduce stress and lower blood pressure.

16. Avoid Sugary Beverages

Sugary beverages such as soda and juice can contribute to weight gain and raise blood pressure. It is recommended to limit consumption of sugary beverages.

17. Consume More Whole Grains

Whole grains are rich in fiber and can lower blood pressure. It is recommended to consume at least 3 servings of whole grains per day.

18. Avoid Saturated Fats

Saturated fats can raise cholesterol levels and increase risk of cardiovascular disease. It is important to limit consumption of saturated fats.

19. Reduce Red Meat Consumption

Consuming too much red meat can raise blood pressure. It is recommended to limit consumption of red meat to 1-2 servings per week.

20. Increase Omega-3 Intake

Omega-3 fatty acids can improve cardiovascular health and lower blood pressure. It is recommended to consume fatty fish such as salmon at least twice a week.

21. Incorporate More Legumes

Legumes such as beans and lentils are rich in fiber and can lower blood pressure. It is recommended to consume at least 4 servings of legumes per week.

22. Avoid Processed Foods

Processed foods are often high in sodium and can contribute to weight gain. It is important to limit consumption of processed foods.

23. Consume More Yogurt

Yogurt contains probiotics that can improve cardiovascular health and lower blood pressure. It is recommended to consume at least 2 servings of yogurt per week.

24. Try Acupuncture

Acupuncture can help reduce stress and lower blood pressure. It is important to consult a trained professional before trying acupuncture.

25. Limit Red Wine Consumption

Red wine contains antioxidants that can improve cardiovascular health, but consuming too much can raise blood pressure. It is recommended to limit red wine consumption to 1-2 glasses per day for men and 1 glass per day for women.

26. Take Vitamin D Supplements

Vitamin D deficiency has been linked to high blood pressure. It is recommended to take vitamin D supplements if deficiency is detected.

27. Use Herbs And Spices

Herbs and spices such as garlic and cinnamon can help lower blood pressure. It is recommended to incorporate these into meals.

28. Limit Added Sugar

Added sugar can contribute to weight gain and raise blood pressure. It is important to limit consumption of added sugar.

29. Avoid High-Cholesterol Foods

High-cholesterol foods such as egg yolks and organ meats can raise cholesterol levels and increase risk of cardiovascular disease. It is important to limit consumption of these foods.