Dr. Balbir Singh
With rising cases of hypertension across India, taking proactive steps to control blood pressure has become more crucial than ever. Here are key daily habits to keep high blood pressure in check and lead a healthier life.
1. Cut down on salt
“Salt is one of the major contributors to high blood pressure,” says Dr. Singh. He recommends limiting salt intake to less than two grams per day. This can be achieved by using less salt in cooking, avoiding sprinkling extra salt on food, and steering clear of pickles, ketchup, fast food, and processed items—many of which are loaded with hidden sodium.
2. Make exercise a daily routine
Moderate-intensity exercise such as brisk walking or using a treadmill for at least 30 minutes daily can significantly reduce hypertension. “Regular aerobic activity helps not only with weight loss but also with controlling blood pressure,” explains Dr. Singh.
3. Follow the DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet, recommended by American and European guidelines, is rich in fruits, vegetables, nuts, and seeds, and low in salt and saturated fats. A Mediterranean-style diet with plenty of whole grains, fresh produce, and healthy fats also offers proven cardiovascular benefits.
4. Watch your weight
Even a small reduction in weight can lead to marked improvement in blood pressure levels. “Being disciplined about your eating habits and exercise regime can help shed excess kilos and improve overall health, including blood sugar and cholesterol,” adds Dr. Singh.
5. Manage stress effectively
Stress is a known trigger for high blood pressure. Dr. Singh advises incorporating stress-busting activities such as yoga, watching movies, spending quality time with family, and taking breaks from work to help keep stress—and in turn, blood pressure—under control.
6. Avoid alcohol and quit smoking
“Giving up alcohol and quitting smoking not only reduces the risk of hypertension but also lowers the chances of developing cancer,” warns Dr. Singh. Both substances are harmful and have long-term health consequences beyond just heart health.
With these practical lifestyle modifications, Dr. Balbir Singh emphasizes that high blood pressure can be managed effectively, reducing the risk of heart attacks, strokes, and other life-threatening complications.
(The author is Group Chairman – Cardiac Sciences, Pan Max & Chief of Interventional Cardiology and Electrophysiology, Max Super Speciality Hospital, Saket)
