How to Control High Blood Pressure Naturally

Hypertension (high blood pressure) is called the 'silent killer' because it often has no symptoms. Here's how to manage it naturally.

Reduce Sodium Intake

Limit salt to less than 5g per day. Avoid processed foods, pickles, and fast food.

Follow the DASH Diet

Rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy. Reduce saturated fats.

Exercise Regularly

30 minutes of moderate aerobic activity (brisk walking, swimming, cycling) most days of the week can lower BP by 5–8 mmHg.

Manage Stress

Chronic stress raises blood pressure. Practice yoga, deep breathing, or meditation daily.

Limit Alcohol and Quit Smoking

Both significantly raise blood pressure and damage blood vessel walls.

Maintain a Healthy Weight

Even losing 5–10% of your body weight can meaningfully lower blood pressure.

Monitor at Home

Use a validated home blood pressure monitor. Keep a log to share with your doctor.

Consult our specialists at Iswarya Hospital for a personalised hypertension management plan.