To keep your blood pressure in a healthy range, you can follow these natural and lifestyle-based strategies that are backed by medical research:

🥗 1. Eat a Heart-Healthy Diet

- Focus on the DASH diet (Dietary Approaches to Stop Hypertension), which includes:

  - Fruits and vegetables

  - Whole grains

  - Low-fat dairy

  - Lean proteins

  - Low sodium and saturated fats

- Limit processed foods and salty snacks.

🏃‍♂️ 2. Exercise Regularly

- Aim for 30 minutes of moderate activity most days (walking, swimming, cycling).

- Even 15 minutes daily of low-intensity movement helps.

- Include strength training 2–3 times a week.

⚖️ 3. Maintain a Healthy Weight

- Losing even a few kilograms can significantly lower blood pressure.

- Keep your waistline in check: under 102 cm for men, 89 cm for women.

🧂 4. Balance Sodium and Potassium

- Reduce salt intake (ideally under 1,500 mg/day).

- Increase potassium-rich foods like bananas, sweet potatoes, spinach, and beans.

😌 5. Manage Stress

- Practice deep breathing, meditation, or yoga.

- Chronic stress can raise blood pressure over time.

😴 6. Get Enough Sleep

- Poor sleep quality or sleep apnea can elevate blood pressure.

- Aim for 7–9 hours of restful sleep per night.

🚭 7. Avoid Smoking and Limit Alcohol

- Smoking damages blood vessels and raises pressure.

- Limit alcohol to 1 drink/day for women, 2 for men.

📉 8. Monitor Your Blood Pressure

- Check it regularly at home or with your doctor.

- Keep a blood pressure log to track changes.