The "Bold Sky" website on health has published twelve lifestyle changes that, if followed, are to lower blood pressure and keep it at a moderate level, always as follows:

Weight loss
There is a strong relationship between obesity and high blood pressure, so weight loss is one of the most effective lifestyle changes to control blood pressure. You can simply know your excess weight by using a BMI. If your BMI is from 25 to 29.9, you are overweight, and a BMI of more than 30 indicates obesity.

Regular physical activity
Studies have shown that exercising regularly can lower blood pressure in people with high levels of exercise, and it has been shown that exercising such as biking, walking, running, etc. reduces blood pressure by 5 to 11 mm Hg.

Reducing salt
Increasing salt intake increases excessive risk of high blood pressure and cardiovascular disease, so it is advised to consume it in moderate amounts, as the World Health Organization recommended adults to eat only 2 grams of sodium per day, equivalent to 5 grams of salt.

And those with high pressure are advised to reduce these amounts while avoiding eating junk food to keep them healthy.

Refrain from smoking
. Smokers are more likely to develop severe forms of high blood pressure and the risk of heart disease. If you suffer from high blood pressure, you should stop smoking immediately to reduce the risk.

Eating a healthy diet
By following a diet rich in whole grains, fruits, vegetables, and low-fat dairy products and reducing saturated fat and cholesterol, you can lower your blood pressure to a level of up to 11 mmHg.

- Reducing the psychological
pressures, the occasional and chronic psychological pressures contribute to high blood pressure, so you must know the reasons for your tension and try to solve it, whether it is related to work, family or otherwise, and practicing yoga and relaxation exercises can help you regain your activity.

Eat dark chocolate.
A study conducted on participants from different regions of Jordan found that consuming dark chocolate was associated with a significant decrease in blood pressure levels regardless of the individual's age or family history.

Probiotics intake
Studies indicated that probiotics, which are foods and supplements rich in bacteria beneficial to the intestine, can significantly reduce systolic blood pressure by 3.56 mmHg and diastolic blood pressure by 2.38 mmHg. So it is advised to eat foods rich in probiotics such as Greek yogurt, green bananas, garlic, and others.

Reducing caffeine intake It
is recommended to reduce caffeine intake because drinking more than 4 cups of coffee per day may increase your blood pressure levels.

Home monitoring of blood pressure. Home monitoring
may help you notice your own blood pressure, and ensure that the changes you make to your lifestyle are effective, which helps you and your doctor monitor your health status.

Reducing the intake of sugars
according to studies, the decrease in consumption of sweetened drinks with sugar and sugars has been linked significantly to lower blood pressure levels, because these drinks increase the risk of obesity, metabolic syndrome and type 2 diabetes, which leads to high blood pressure.

Eat foods rich in potassium. Potassium
-rich foods such as bananas reduce the effect of sodium in the body, which plays a major role in controlling blood pressure levels.