From bananas to breathing: Doctor shares 7 surprising ways to lower blood pressure naturally

High blood pressure, also known as hypertension, is a silent killer and a major cause of premature death worldwide. An estimated 1.4 billion people are living with this condition, according to the World Health Organization. About 46% of them are unaware that they have it. If left unchecked, hypertension can lead to heart disease, stroke, and kidney dysfunction.

“As a cardiologist, I see high blood pressure silently damaging hearts every day. But here’s the truth — you can take control before it’s too late!” Dr Dmitry Yaranov, a leading heart transplant cardiologist from Memphis, said in a video on Instagram. The doctor has shared seven science-backed ways to lower blood pressure — and they actually work. Take a look.

Limit salt intake

Salt may make food taste better, but it’s one of the biggest culprits behind high blood pressure. “The American Heart Association recommends keeping sodium below 1,500 mg per day for optimal blood pressure control.

Avoid processed foods and cook with fresh ingredients,” the doctor said.

Follow the DASH diet

Keeping an eye on what you eat is one of the best ways to manage high blood pressure. So, what diet should you follow? Dr Yaranov says that people with hypertension should follow the DASH (Dietary Approaches to Stop Hypertension) diet. “The DASH diet is packed with fruits, veggies, whole grains, and lean proteins — and it’s clinically proven to lower BP,” he said.

Add the ‘magic’ mineral

The cardiologist suggests adding a ‘magic’ mineral to your diet — potassium. Potassium helps to flush out excess sodium from the body and relax blood vessel walls. This mineral is a powerful ally in controlling blood pressure. “Load up on bananas, avocados, spinach, and beans,” the doctor said. He also added that one can consider taking supplements, but only after consulting a doctor.

Exercise the right way

One way to lower your blood pressure naturally? Exercise. “Exercise — but do it right!” the cardiologist said.

“Not all workouts are equal. Aerobic exercise (walking, cycling, swimming) plus strength training is the ultimate combo for heart health. Aim for 150 minutes per week.”

Manage stress

The doctor warns that stress could be silently putting your life in danger. “Chronic stress keeps your BP high,” he said. If you have hypertension, find ways to manage stress. “Try deep breathing, meditation, or even just prioritising sleep (seven to nine hours) to help your heart.”

Say no to alcohol and smoking

Dr Yaranov points out that alcohol consumption and smoking are major contributors to high blood pressure and heart disease. “Too much alcohol raises BP. Smoking? Even worse. Cutting back, or quitting, could add years to your life!” he said.

Take medication when required

While lifestyle changes can help, if they’re not working, you should consider taking medication. “Sometimes, lifestyle changes aren’t enough — and that’s OK! Blood pressure medications save lives. If your doctor prescribes them, take them as directed,” he said.“High blood pressure is a silent threat, but you have the power to stop it.”Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult a healthcare professional before starting any new medication or treatment.