If your blood pressure is above 140/90 millimeters of mercury when measured repeatedly at the clinic and/or 135/85 when measured at home, you are classified as hypertensive, or having high blood pressure. To bring your readings below this threshold, you have several options: eat less salt, eat more fruits and vegetables, exercise more, take medication, lose weight if you are overweight, stop smoking, and reduce alcohol consumption. While these recommendations are well-intentioned and have benefits, following them all perfectly from the start can be challenging. The question then arises: which of these should be prioritized based on their impact relative to the effort required? Doctors emphasize that if you have been prescribed one or more antihypertensive medications, it is for a good reason. In terms of effectiveness and speed of action, medical treatment surpasses other methods of controlling hypertension. For example, a single pill combining two medications at medium dose can lower systolic blood pressure by about 15 mm of mercury, which is significant. However, if you have confirmed hypertension, especially if you are over 50 or 60 years old and changing your lifestyle will require significant effort, it would be unreasonable to delay treatment. This is even more true if your hypertension is severe or if you have additional cardiovascular risk factors, such as diabetes, overweight, or high cholesterol. According to Dr. Vidal-Petiot, starting treatment early in the disease's progression is more effective for reducing the risk of complications. Quitting smoking can reduce systolic blood pressure by up to 5 mm of mercury and diastolic by 3 mm of mercury, which is a small step on the path to controlling hypertension but a significant one for those who have already had a cardiovascular accident. While the effects of e-cigarettes on blood pressure are still unclear, some recent studies suggest that vaping may increase systolic blood pressure, unlike nicotine substitutes. Taking medication is often less inconvenient than people think. According to Dr. Vidal-Petiot, taking it in the morning, just before brushing your teeth, like a ritual, is less likely to be forgotten. If you forget a dose occasionally, it will have no effect, but if you have forgotten your treatment when going on vacation or on a long weekend, you must find a solution by the second day, such as getting a box of medication from a pharmacy or consulting a doctor. Self-measurement of blood pressure with a validated device is an integral part of hypertension control, according to Dr. Jean-Marc Boivin, a hypertension specialist at the Nancy University Hospital. Ideally, you should measure your blood pressure every month and at least before each visit to the doctor for prescription renewal and, if needed, the adjustment of the treatment. To ensure accurate readings, follow specific guidelines, such as measuring in a seated position, with the arm placed on a table, both feet on the floor, and after a few minutes of rest. Record the results on a piece of paper or on the free app SuiviHTA. Avoid measuring if you have a headache, are tired or stressed, as this can distort the results. The DASH diet, similar to the Mediterranean diet, has been proven effective in controlling hypertension. Prioritizing foods rich in potassium is also recommended, as numerous studies confirm its beneficial role on blood pressure levels. The French Society of Arterial Hypertension recommends consuming at least 3.5 g of potassium per day, prioritizing food sources rather than supplements. To achieve this, include at least 5 fruits and vegetables per day, legumes, whole grain products, and natural nuts in your diet. Limiting salt intake to no more than 5 g per day is also crucial, and avoiding salt substitutes for those with kidney failure or on hyperkaliemic treatment is advised.