If these changes don't work, you may also need to take medicine. Lose weight if you're overweight. Limit how much sodium you eat. Limit how much alcohol you drink. Don't smoke or use any tobacco product.
Exercise helps lower blood pressure and helps make the heart strong.
It is also the best way to lose weight and keep it off. A good goal is to exercise for at least 30 to 60 minutes four to six times a week, but any exercise is better than none. You may need to watch how much salt you're putting on your food and how much salt is in prepared and canned foods. It's also a good idea to limit how much fat and cholesterol you eat. A low-fat diet is the healthy way to lose weight.