Hypertension and habits: How lifestyle changes help lower blood pressure levels

Causes of high blood pressure: Sedentary habits, high salt intake, obesity, smoking, excessive alcohol, and chronic stress all contribute (Image: Canva)

Blame it on the fast paced modern living and the unhealthy habits that are a part of it, hypertension or high blood pressure is becoming rampant. While medication offers help, tweaking your lifestyle may also boost its effectiveness, when it comes to managing blood pressure and improving overall heart health.

"Medications are important, but they don’t always treat the root cause,” says Dr Rockey Katheria, Consultant, Interventional Cardiology, Manipal Hospital Varthur Road, Bengaluru. “Most people with high blood pressure develop it due to poor dietary habits, lack of exercise, obesity, and chronic stress. Lifestyle interventions target these core factors and have a broader benefit," he says.

Lifestyle changes can also improve how well medication works. “When a patient follows a healthy diet, exercises regularly, and manages stress, we notice their blood pressure stabilises faster, allowing us to consider lowering the dosage,” Dr Katheria explains.

Furthermore, making these changes can protect against related health conditions such as type 2 diabetes and cardiovascular disease, he adds.

Symptoms and causes of hypertension:

High blood pressure, or hypertension, rarely shows obvious symptoms in the early stages. “Many people don’t even know they have it until it’s discovered during a routine check-up,” says Dr Katheria. When symptoms do appear, they can include headaches, dizziness, shortness of breath, or nosebleeds, often only when BP reaches dangerously high levels. “The causes are typically lifestyle-related, though genetics and age also play a role. Sedentary habits, high salt intake, obesity, smoking, excessive alcohol, and chronic stress all contribute. The modern lifestyle is a key driver. Sitting long hours, eating processed foods, and poor sleep habits are all common triggers,” the expert stresses.

Dr Katheria suggests reasons lifestyle changes matter as much as pills and key changes that may help:

• Helps medication to work effectively: Healthy habits can improve the effect of BP medications, allowing for lower doses and fewer side effects.

• Treats the root causes: Lifestyle changes target the reasons behind hypertension—like inactivity, poor diet, and stress, unlike pills that only manage symptoms.

• Long-term control: Medications work while you take them, but healthy habits help keep BP down even if you later reduce or stop pills under medical guidance.

• Prevents other health issues: A healthy lifestyle reduces risks of diabetes, high cholesterol, and heart disease, conditions often linked to hypertension.

• Empowerment and control: Making positive daily choices gives you more control over your health and reduces your dependence on drugs alone.

• Follow the DASH diet: Focus on fruits, vegetables, whole grains, low-fat dairy, fish, and skinless poultry. Limit salt, saturated fats, and processed meats.

• Maintain a healthy weight: Losing excess weight eases pressure on the heart and can reduce blood pressure significantly.

• Stay active: Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous activity each week.

• Reduce salt, boost potassium: Limit sodium to 1,500–2,300 mg daily; increase potassium-rich foods to counter sodium’s effects.

• Manage stress: Deep breathing, mindfulness, and hobbies can reduce pressure levels.

• Avoid smoking: Tobacco raises blood pressure and damages arteries