Dietary Approaches to Stop Hypertension — a diet rich in fruits, vegetables, whole grains and low-fat dairy while limiting sodium, red meat and added sugars.

Reducing daily sodium intake to under 2,300mg (ideally 1,500mg) by avoiding processed foods, restaurant meals and added salt.

150 minutes of moderate aerobic exercise per week — walking, cycling, swimming or jogging — shown to significantly reduce blood pressure.

Daily magnesium supplementation (300–500mg) shown to modestly reduce blood pressure, particularly in those who are deficient.

Increasing dietary potassium through bananas, sweet potatoes, spinach, beans and avocado to counterbalance sodium's effect on blood pressure.

Regular mindfulness meditation or relaxation techniques including progressive muscle relaxation and deep breathing practised daily.

Reducing alcohol consumption to no more than 1–2 standard drinks per day or abstaining altogether.

Achieving and maintaining a healthy body weight through diet and exercise. Even modest weight loss of 5–10% significantly reduces blood pressure.