High blood pressure is the single largest modifiable risk factor for stroke and heart attack. The encouraging part: daily habits genuinely move the numbers.
1. Cut sodium, boost potassium
Most Indian diets are heavy on salt, and packaged food hides even more. Aim for less than 5 g of salt daily, and add potassium-rich foods — bananas, spinach, dahi — which help the kidneys flush sodium.
2. Walk daily — no gym required
Thirty minutes of brisk walking a day can lower systolic pressure by 5–8 mmHg, comparable to some medicines. Consistency matters more than intensity.
3. Sleep at least 7 hours
Poor sleep raises stress hormones and keeps blood pressure elevated overnight. If you snore heavily or wake up tired, ask us about a sleep study referral.
4. Reduce alcohol and quit tobacco
Even one drink can raise pressure for hours. Quitting tobacco improves blood pressure within weeks, not years.
5. Measure at home, correctly
Use a validated arm cuff, sit quietly for five minutes, and take two readings a minute apart. Home readings are more reliable than the anxiety-inflated clinic reading — bring your log to your next visit.
If your readings stay above 140/90 despite these habits, medication is safe and effective. The goal is never just pills or lifestyle alone — it is the right combination for you, reviewed regularly at Padithem Health Care.