Free 7-Day Blood Pressure Start Plan
Build a long-term blood pressure management routine in just 7 days
Important: High blood pressure is a chronic condition that requires ongoing management.
This 7-day plan is designed to help you get started — not to replace medical care or provide a cure.
Day 1 – Baseline & Setup
- Measure blood pressure morning and evening
- Use proper posture (seated, rested, arm supported)
- Record readings in your tracker
- Check your device and cuff size
Day 2 – Reduce Salt Intake
- Avoid processed and packaged foods
- Limit salty sauces and snacks
- Choose fresh foods when possible
Day 3 – Improve Diet Quality
- Add vegetables and fruits
- Choose whole grains
- Include beans, nuts, and lean protein
Day 4 – Move Your Body
- Walk 20–30 minutes
- Avoid prolonged sitting
- Keep activity moderate and safe
Day 5 – Sleep & Stress
- Sleep at least 6–8 hours
- Reduce stress and mental load
- Limit caffeine and alcohol
Day 6 – Review & Medication Awareness
- Review your past readings
- Continue medications as prescribed
- Do not stop medication without medical advice
Day 7 – Evaluate & Plan Ahead
- Calculate your 7-day average
- Identify trends (improving / rising)
- Decide next steps (continue tracking / consult doctor)
What Happens After 7 Days?
- Continue daily tracking
- Maintain a low-sodium diet
- Stay physically active
- Follow medical advice regularly
Start Tracking Your Blood Pressure
Use our free tracker to monitor your progress daily.
Start Tracking Now