5 effective ways to lower high blood pressure
While the benefits of consuming less salt and managing stress are well-known when it comes to keeping blood pressure under control, wellness consultant Maino recently shared five unique ways to achieve the same goal. According to her,
Take a 15-minute walk after meals
It's as simple as a 15-minute walk around your home or up the stairs. Even just 10 minutes after a meal can make a significant difference in your blood sugar levels.
Choose protein over carbs for breakfast
Swap plain oatmeal for Greek yoghurt with berries and oats! A protein-packed breakfast keeps you fuller for longer and helps stabilise blood sugar.
Aim for five grams of fiber per meal or snack
Fibre is key. Try to get 25-30 grams daily by adding fibre-rich foods like berries in the morning, a high-fibre smoothie for lunch, and plenty of vegetables with dinner.
Prioritise 7-9 hours of sleep
Quality sleep regulates your blood sugar. Set a consistent bedtime routine and ditch social media an hour before bed to improve your sleep cycle.
Manage stress effectively
Reduce cortisol (stress hormone) by finding what works for you—whether it's tapping, walking, reading, or simply enjoying a cup of coffee. Less stress, more balance, she said.
Can following these ways help you lower your blood pressure?
Dr. Manjusha Agarwal, senior consultant in internal medicine at Gleneagles Hospital Parel, Mumbai, agreed that adequate sleep and stress management help tackle blood pressure. 'Try to manage your stress levels effectively while adding simple changes to your daily lifestyle. Focus more on doing things that help you stay calm. This can include deep breathing, meditation, going for a walk, listening to music, watching your favourite movie, or as simple as just lying down on your sofa,' said Dr Agarwal.
Here's what you must include in your diet (Photo: Freepik)
She also shared that including fibre and choosing protein over carbohydrates helps with weight management, which can help you feel more satiated and improve your exercise results. 'This can help keep your blood pressure levels in check. Individuals are advised to incorporate various exercises or physical activities like yoga, stretching, brisk walking, cycling, swimming, cardio, or strength training in their daily lifestyle for at least 30 to 50 minutes a day,' said Dr Agarwal.
If you have a sedentary lifestyle, you are more susceptible to high blood pressure, said Dr Agarwal. 'Ensure you take out time to move through the day, and especially after a few minutes of your meals for at least 10 minutes,' said Dr Agarwal.
Apart from these, she also emphasized the importance of eating a healthy diet and avoiding oily or junk foods.
A post shared by Maino |Wellness Consultant | Holistic Health | Yoga Expert (@fitlifewithmaino)
'If you are someone who actively smokes or drinks alcohol, then you should try to curb this habit. Too much alcohol or smoking can contribute to high blood pressure. Quitting smoking or drinking completely can help protect your overall health,' said Dr Agarwal.
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