🥗 Diet & Nutrition
Reduce Salt (Sodium): Limit packaged/processed foods. Use rock salt or low-sodium salt in moderation.
Eat More Potassium-rich Foods: Bananas, spinach, oranges, sweet potatoes help balance sodium.
Adopt a Balanced Diet: Follow DASH diet (fruits, veggies, whole grains, lean proteins, nuts).
Limit Sugary & Fried Foods: Avoid excess junk, sodas, and sweets.
Stay Hydrated: Drink 7–8 glasses of water daily.
🏃♂️ Lifestyle Habits
Exercise Regularly: Brisk walking, yoga, cycling, or swimming at least 30 min/day.
Maintain Healthy Weight: Even 5–10% weight loss can lower BP if overweight.
Reduce Stress: Meditation, deep breathing, and adequate rest help.
Avoid Smoking & Excess Alcohol: Both raise BP and damage arteries.
Get Enough Sleep: Aim for 7–8 hours daily.
🧘 Ayurvedic & Natural Support
Triphala & Amla: Help detox and improve vascular health.
Arjuna Bark Powder (Arjun Chaal): Traditionally used for heart health.
Garlic: Natural BP regulator (eat raw clove or supplements).
Ashwagandha & Brahmi: Help reduce stress-related hypertension.