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Reducing Blood Pressure starts with these 6 simple steps

Having a heart attack or stroke is more likely if you have high Blood Pressure. It's critical to understand your numbers since you'll need to lower them if you have high Blood Pressure. You may be wondering if you need to take medication if you have high Blood Pressure to lower the results. But to control high Blood Pressure, one must drastically alter their way of life. The need for medication may be avoided, delayed, or reduced if Blood Pressure is kept under control through a healthy lifestyle.

So start your day with....


One of the finest things you can do to reduce high Blood Pressure is exercise.

Regular exercise reduces Blood Pressure by strengthening and improving the heart's ability to pump blood.

In fact, 75 minutes of strenuous exercise, like running, or 150 minutes of moderate exercise, like walking, each week can help decrease Blood Pressure and enhance heart health (Source).


Most people consume a lot of salt. This is largely a result of processed and prepared foods.

High salt intake has been associated in numerous studies to high Blood Pressure and heart problems, including stroke.

To live a better life, reduce your salt intake, and notice the difference yourself. 


Potassium is crucial for our body.

It relieves pressure on your blood vessels and aids in your body's elimination of sodium.

Most people's sodium intake has grown due to modern diets, but their potassium intake has decreased. 

Concentrate on consuming fewer processed meals and more fresh, whole foods to get a healthier balance of potassium to salt in your diet.

Foods with a high potassium content include:

  • Fruits and vegetables, such as melons, bananas, avocados, oranges, and apricots, as well as tomatoes, potatoes, and sweet potatoes. 
  • Dairy products like yoghurt and milk.
  • Salmon and tuna, seeds and almonds, and beans.


Chronic stress puts your body into a continual fight-or-flight state. That manifests physically as a quicker heartbeat and narrowed blood arteries.

You might also be more likely to indulge in other habits such as consuming alcohol or eating unhealthful foods that might raise Blood Pressure when you're under stress.


Losing weight can have a significant impact on a person's heart health if they are overweight.

5% of your body mass lost could considerably improve high Blood Pressure, according to a 2016 study. 

Previous research has shown that dropping 17.64 pounds (8 kilogrammes) will reduce systolic and diastolic Blood Pressure by 8.5 mm Hg and 6.5 mm Hg, respectively (Source). 


The fact that smoking is a significant risk factor for heart disease is just one of the numerous reasons to give up the habit.

Every cigarette puff results in a small, momentary rise in Blood Pressure. It is also known that the toxins in tobacco harm blood vessels.
Regular and timely monitoring of Blood Pressure can go a long way in controlling it. Before you begin, discuss home monitoring with a health care practitioner.

Controlling Blood Pressure also requires routine doctor visits. Ask your doctor how frequently you should have your Blood Pressure checked if it is under control.

You can now book tests more easily than before. Dr. B. Lal Clinical Laboratory App is now available on IOS and Android.

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