Lifestyle changes may even be able to assist avoid taking medication in conjunction with hypertension, or high blood pressure, in order to keep it from increasing to dangerously high levels, depending on your particular circumstances. Walking, running, swimming, and even dancing are examples of regular activity that might help lower systolic blood pressure. It is necessary to design and adhere to a fitness program in order to properly minimize it. Having more fish, vegetables, and healthy grains in substitute of red meat. Eat less sodium-containing foods (brown rice, quinoa, and oats) instead of white bread and spaghetti; use olive oil or other healthy oils to lower your intake of dangerous fats; and steer clear of fried foods as much as you can. Make sure you carefully read food labels to determine which products include trans fats. Regular physical activity has been shown to minimize the risk of premature mortality from cardiovascular disease and other chronic health diseases. Regular exercise has also been associated to higher levels of fitness and lower blood pressure readings. There will always be stress in life, but chronic, ongoing worry can negatively impact your health, particularly your heart.