Regulate blood pressure: 8 lifestyle changes to manage hypertension, hypotension, boost heart health
Manage blood pressure: Here are 8 natural ways to regulate blood pressure, including a balanced diet, regular exercise, reducing sodium, managing stress, and more. Keep your heart healthy with these lifestyle tips.
Fluctuations in blood pressure are common as the body responds to activities, stress, and environmental changes. However, significant or prolonged changes—whether high (hypertension) or low (hypotension)—can pose serious health risks. High blood pressure puts strain on the heart and damages blood vessels, increasing the likelihood of heart attack, stroke, and kidney disease. Conversely, low blood pressure can cause dizziness, and fainting, and reduce blood flow to critical organs. (Image: Canva)
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Regulating blood pressure is vital for maintaining cardiovascular health and preventing long-term damage. Healthy habits, including a balanced diet, regular exercise, and stress management, play a crucial role in keeping blood pressure stable. Early detection and proactive management of abnormal fluctuations are essential to avoid complications. Dr Hardik Ashwin, a senior cardiologist, emphasises natural ways to regulate blood pressure, sharing eight important lifestyle tips to maintain healthy levels and promote overall well-being. (Image: Canva)
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Exercise regularly: Regular physical activity, such as walking, cycling, or swimming, helps lower blood pressure by improving heart health and circulation. Exercise strengthens the heart, enabling it to pump blood more efficiently. Aim for 30 minutes of moderate-intensity exercise most days to reduce hypertension and promote overall well-being. (Image: Canva)
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Adopt a balanced diet (DASH diet): The DASH diet emphasises nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins. It limits sodium, processed foods, and unhealthy fats, which can raise blood pressure. By adopting this heart-healthy eating plan, individuals can lower blood pressure and reduce their risk of cardiovascular disease. (Image: Canva)
Reduce sodium intake: Excessive sodium consumption is a significant contributor to high blood pressure. By reducing salt intake to 1,500–2,300 mg per day, you can reduce fluid retention and strain on blood vessels. Cooking with fresh ingredients, avoiding processed foods, and checking food labels are effective ways to lower sodium consumption. (Image: Canva)
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Increase potassium-rich foods: Potassium helps balance sodium levels in the body, reducing pressure on blood vessels. Foods like bananas, avocados, spinach, and beans are rich in potassium. Increasing potassium intake can help reduce high blood pressure naturally and support overall heart health by improving electrolyte balance. (Image: Canva)
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Manage stress: Chronic stress contributes to hypertension by triggering the release of hormones that increase heart rate and constrict blood vessels. Incorporating relaxation techniques such as deep breathing, yoga, and meditation can lower stress levels. Regular stress management helps prevent sustained high blood pressure and promotes mental well-being. (Image: Canva)
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Limit alcohol and quit smoking: Excessive alcohol consumption can raise blood pressure, and smoking damages blood vessels, contributing to hypertension. Limiting alcohol to moderate levels (1 drink per day for women, 2 for men) and quitting smoking reduces blood pressure and enhances heart health, lowering the risk of cardiovascular complications. (Image: Canva)
Maintain a healthy weight: Being overweight puts extra strain on the heart and blood vessels, leading to high blood pressure. Even modest weight loss can improve blood pressure levels. A combination of a balanced diet and regular exercise is crucial to achieving and maintaining a healthy weight, supporting cardiovascular health (Image: Canva)
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Get adequate sleep: Quality sleep is essential for regulating blood pressure. Poor sleep disrupts hormone levels, contributing to hypertension. Aim for 7–9 hours of restful sleep each night. Establishing a regular sleep routine and creating a comfortable, calm sleep environment can help lower blood pressure and improve overall health. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Please don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnoses.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
