On World Hypertension Day 2025, a doctor offers seven lifestyle suggestions for controlling hypertension.

High blood pressure, also known as hypertension, is sometimes referred to as a silent killer since it can subtly lead to major health problems including heart disease and other chronic illnesses. Long-term health and wellbeing depend on blood pressure management. World Hypertension Day is observed annually on May 17 with the goal of increasing public awareness of the dangers of high blood pressure and encouraging practical preventative and treatment methods.Excess body weight increases blood pressure and overworks the heart. A body mass index (BMI) of 18.5 to 24.9 is the ideal range. Blood pressure can be significantly lowered by losing even a small amount of weight.Follow the Dietary Approaches to Stop Hypertension (DASH) meal plan. Consume lean protein, whole grains, fruits, veggies, and low-fat dairy products. Consume fewer than five grams of salt every day.

Limit processed meals and saturated fats.On most days, engage in physical activity for at least half an hour each day. Frequent exercise, such as yoga, swimming, cycling, or brisk walking, keeps blood pressure within a healthy range. Another factor that contributes to hypertension is stress, which is reduced by exercise.Excessive alcohol use can damage the heart and raise blood pressure. Smoking increases cardiac strain and clogs arteries. Cardiovascular health is significantly impacted by quitting smoking.Effectively Managed High blood pressure is a result of ongoing stress. Engage in relaxation techniques such as mindfulness, meditation, or deep breathing. Maintain a healthy work-life balance and get adequate sleep.Pay attention to what you read, especially if you have a family history. Use a home monitor or schedule routine check-ups with a healthcare professional. A key component of effective management is early detection.