9 simple daily habit that helps to reduce high blood pressure naturally
High blood pressure often shows no warning signs — until it’s too late. That’s why doctors say checking your numbers and making small daily changes is one of the best ways to stay healthy.
A RENOWNED indian doctor recently shared these 9 simple tips that helps reduce blood pressure—further emphasising that it’s the small daily habits that actually help fight high BP. Here’s what they are:
here are the 9 daily habits:
1)…NO ADDING OF SALT IN YOUR MEAL
Excess salt (sodium) is a major cause of high blood pressure.
A 2019 study on PubMed Central showed that reducing salt intake can lower BP and improve heart and artery health.
To manage your BP, cut down on added salt, check food labels for hidden sodium in processed foods, and avoid salty meals.
Even small reductions — like 1 teaspoon less per day — can make a real difference, according to the American Heart Association.
2)..EAT FOOD, FRUITS AND VEGETABLES THAT ARE RICH IN POTASSIUM
Potassium helps lower blood pressure by flushing out sodium and relaxing blood vessels.
The American Heart Association notes that potassium-rich foods or salt substitutes can help manage or prevent high BP.
For example Eating one banana daily (about 400–450 mg potassium) supports a healthy sodium-potassium balance.
Other good sources include ugwu, waterleaf, okro spinach, sweet potatoes, and beans. etc
3)..DRINK HABISCUSS TEA DAILY
Research shows that Hibiscus sabdariffa (zobo) can help lower blood pressure and improve heart health markers.
It’s safe, well-tolerated, and can be taken regularly as part of a balanced diet, especially for people with high blood pressure.
4)..ADD GALIC IN YOUR MEAL
Research shows that garlic or garlic supplements can help lower high blood pressure, reducing systolic levels by about 5–8 mm Hg and diastolic by 3–6 mm Hg in hypertensive patients.
5)..WALK FOR AN HOUR DAILY NO EXCEPTION
A 2024 study titled ‘Brisk Walking Exercise Has Benefits of Lowering Blood Pressure in Hypertension Sufferers:
the study shows that brisk walking can significantly reduce systolic and diastolic blood pressure, especially with consistent sessions of more than 10,000 steps.
The study emphasises that walking increases nitric oxide production, leading to vasodilation, which helps lower blood vessel resistance and blood pressure.
So, take out your walking shoes and aim to complete your 10,000 steps daily.
6)…Exercise
Exercise is one of the best way to bring down blood pressure…
…make exercising part of your daily habits to curb blood pressure
7)…Avoid smoking, alcohol, coffee & caffeinated drinks
Caffeine and coffee have complex effects on blood pressure. ..— drink lots of water and green tea instead
8)…AVOID PROCESSED FOODS
Processed foods contribute significantly to high blood pressure due to their high sodium, sugar, and unhealthy fat content. Excess sodium causes water retention, increasing blood volume and arterial pressure.
Added sugars raise insulin and triglyceride levels, promoting weight gain and hypertension.
Trans and saturated fats damage blood vessels and harden arteries. Additionally, processed foods are typically low in potassium and fiber, which are essential for balancing sodium and maintaining healthy blood flow.
FROM THE RESULTS of these Studies these simple habits have been found to help regulate and lower blood pressure significantly.
But without tracking OR MONITORING your progress by knowing your numbers is like pouring Water into a basket.
you need to check your blood pressure daily to see and track the result.
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