- By Bornika Das
- Wed, 21 May 2025 09:21 PM (IST)
- Source:JND
Hypertension or high blood pressure is often called the "silent killer" because it typically develops without obvious symptoms but significantly increases the risk of heart disease, stroke and kidney failure. While medications can effectively manage this condition, many people are seeking natural alternatives that support long-term health and overall well-being. Fortunately, certain lifestyle changes have been proven to help control blood pressure naturally, without relying solely on pharmaceuticals.
Lifestyle changes can help manage hypertension in a holistic way. From dietary adjustments and mindful movement to stress-reducing practices and sleep hygiene, these simple yet powerful habits can make a remarkable difference. In conversation with Jagran English, Dr. M Sudhakar Rao, Consultant - Cardiology, Manipal Hospital, Sarjapur Road, shares some lifestyle changes that can help manage and prevent hypertension.
Lifestyle Changes To Control High Blood Pressure
Cut Down On Salt
Excess salt in the diet is one of the major contributors to high blood pressure. The World Health Organisation recommends keeping salt intake below 5 grams a day—about one teaspoon. Research shows that reducing salt by just 4.4 grams per day can lower systolic blood pressure (SBP) by 5.4 mm Hg and diastolic pressure (DBP) by 2.8 mm Hg in hypertensive patients.
Follow DASH Diet
Dr. M Sudhakar Rao mentions, “The DASH (Dietary Approaches to Stop Hypertension) diet is proven to be highly effective in lowering blood pressure.” It emphasises fruits, vegetables, legumes, and low-fat dairy, while cutting back on processed snacks, red meat, sweets, and saturated fats. Following the DASH diet has been shown to reduce SBP by about 5.5 mm Hg.3.
Quit Smoking And Limit Alcohol
Smoking increases blood pressure and overall cardiovascular risk. Dr. M Sudhakar Rao states, “Quitting smoking should be a top priority for those with hypertension. Also, reducing alcohol consumption can further help protect your heart and maintain healthier blood pressure levels.”
Quit Smoking To Control High Blood Pressure (Image Credits: Canva)
Get Moving
Regular aerobic exercise is one of the most powerful tools to combat hypertension. Activities like walking, jogging, cycling, or swimming for at least 30 minutes a day can lower SBP by around 3.5 mm Hg and DBP by 2.5 mm Hg. Consistency is key—make movement a daily habit.
Maintain A Healthy Weight
Obesity is closely linked with high blood pressure. Dr. M Sudhakar Rao mentions, “Losing even a modest amount of weight can have a significant impact.” Studies show that shedding about 5 kg of weight can reduce SBP by 4.4 mm Hg and DBP by 3.6 mm Hg.
Managing hypertension doesn’t always require drastic changes. Small, steady lifestyle improvements can have a big impact over time. If you have high blood pressure or are at risk, consult your doctor for a personalised plan, and start with these five simple steps.
