5 ways to stop high blood pressure

Here are 5 effective ways to help stop or manage high blood pressure (hypertension):

1. Adopt a Heart-Healthy Diet

Focus on the DASH diet (Dietary Approaches to Stop Hypertension): high in fruits, vegetables, whole grains, lean proteins, and low-fat dairy.

Limit sodium intake: Aim for less than 1,500–2,300 mg/day.

Reduce processed and fast foods, which are often high in salt and unhealthy fats.

2. Exercise Regularly

Aim for at least 150 minutes of moderate aerobic activity per week (e.g., brisk walking, cycling, swimming).

Regular exercise helps lower blood pressure by improving heart health and circulation.

3. Maintain a Healthy Weight

Losing even a small amount of weight (5–10% of body weight) can significantly lower blood pressure.

Avoid crash diets—focus on sustainable changes in eating and activity levels.

4. Limit Alcohol and Quit Smoking

Alcohol: No more than 1 drink per day for women and 2 for men.

Tobacco: Smoking increases blood pressure immediately and over time. Quitting has immediate and long-term benefits for blood pressure and heart health.

5. Manage Stress and Get Quality Sleep

Chronic stress can contribute to high blood pressure.

Techniques: Deep breathing, mindfulness, yoga, or therapy.

Sleep: Aim for 7–9 hours of quality sleep per night. Poor sleep is linked to higher blood pressure.

Bonus Tip:

Monitor your blood pressure regularly and work with your doctor. Sometimes, medication may be necessary alongside lifestyle changes.