Exercise Regularly
Regular physical activity, like brisk walking or swimming, helps to strengthen your heart. This improves its efficiency in pumping blood, which lowers BP.
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Eat a Healthy Diet
Follow the DASH (Dietary Approaches to Stop Hypertension) diet which focuses on fruits, vegetables, whole grains, lean protein and low-fat dairy to reduce BP.
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Credit: iStock
Limit Alcohol
Drinking alcohol in moderation (1 drink/day for women, 2 for men) can prevent BP spikes. Excessive alcohol increases BP significantly.
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Manage Stress
Chronic stress leads to hypertension. Practice relaxation techniques like meditation, yoga or deep breathing to reduce stress levels.
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Maintain a Healthy Weight
Extra weight increases strain on the heart. Losing even 5–10% of body weight can help lower BP.
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Quit Smoking
Smoking damages blood vessels and raises BP temporarily. Quitting improves vascular health and reduces BP over time.
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Cut Back on Caffeine
Caffeine can cause short-term BP spikes in sensitive people. Monitor your response to coffee or energy drinks.
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Get Quality Sleep
Poor sleep increases the risk of hypertension. Aim for 7–8 hours of restful sleep every night.
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