High Blood Pressure?

When a Quora user asked how to quickly reduce high blood pressure without medication, Dr Amit Saraf, Director of Internal Medicine at Jupiter Hospital, Thane, shared that it’s possible through focused lifestyle changes. Reported by The Indian Express.

“The fastest improvements come from three actions—cutting down salt, staying active, and improving sleep and stress management,” said Dr Saraf. “These directly affect how blood vessels function and how much pressure the heart must generate.”

Quick Fixes That Work:

• Reduce salt at the source: Avoid packaged snacks, pickles, papads, and restaurant gravies that increase water retention and strain arteries.

• Eat plant-based foods: Fruits, vegetables, pulses, and whole grains add potassium, which balances sodium.

• Stay active daily: A brisk 30-minute walk, taking stairs, or light exercise improves heart health.

• Sleep well and manage stress: Deep breathing, rest breaks, and regular sleep patterns lower blood pressure naturally.

• Avoid smoking and alcohol: Both steadily raise blood pressure and age the heart faster.

Track your progress:
Monitor your blood pressure regularly and stay consistent. For those with severe hypertension, diabetes, or kidney disease, lifestyle changes should complement medical care—not replace it.