High blood pressure (hypertension) is called the “silent killer” because most people feel completely fine. Over time, though, it strains your heart, arteries and kidneys. Lifestyle changes can lower readings significantly — sometimes as much as a medicine.
Key takeaways
- Cut down on salt and processed food.
- Exercise for at least 150 minutes a week.
- Check your blood pressure regularly.
What do the numbers mean?
| Category | Systolic (top) | Diastolic (bottom) |
|---|---|---|
| Normal | Below 120 | Below 80 |
| Elevated | 120–129 | Below 80 |
| High – stage 1 | 130–139 | 80–89 |
| High – stage 2 | 140 or higher | 90 or higher |
7 habits that help
1. Reduce salt
Most salt comes from packaged food, pickles, sauces and fast food. Aim for less than one teaspoon (about 5 g) a day.
2. Eat more potassium-rich foods
Bananas, potatoes, beans, spinach and yogurt help balance the effect of sodium.
3. Walk every day
A brisk 30-minute walk on most days can lower blood pressure by several points.
4. Maintain a healthy weight
Even losing 3–5 kg can make a noticeable difference.
5. Limit caffeine and avoid smoking
Every cigarette raises blood pressure for some time afterwards, and smoking damages artery walls.
6. Sleep well
Poor sleep and untreated snoring (sleep apnoea) are linked to high blood pressure.
7. Manage stress
Deep breathing, prayer or meditation, and time outdoors help calm your nervous system.
See a doctor urgently if you have a reading above 180/120 together with chest pain, shortness of breath, severe headache or blurred vision.
Note: This article is for general information only and is not a substitute for professional medical advice. Please talk to your doctor about your own health.
