World Hypertension Day 2024: 5 Lifestyle Changes to Lower Risk of Hypertension

A serious medical condition that increases the chance of developing vascular disorders of the heart, brain, kidneys, and other organs is hypertension. It affects up to one in four men and one in five women worldwide, or more than a billion people, making it a major cause of death. While lifestyle modifications have a significant impact on blood pressure readings, genetics does play a part.

Simple lifestyle changes that can help reduce the risk of hypertension:

Balanced Diet

Following a diet like the DASH diet, which is high in fruits, vegetables, whole grains, and lean proteins, can help reduce blood pressure. According to studies, blood pressure can be lowered by adhering to the DASH diet, which places an emphasis on fruits, vegetables, and low-fat dairy products while keeping sodium intake to 1500 mg per day.

Healthy Weight

Blood pressure can be lowered by losing excess weight. Usually, there is a strong correlation between abdominal obesity and waist circumference and hypertension. A waist measurement of more than 32 inches is regarded as high for women. In Indians, it is more than 38 inches for males. Blood pressure can be considerably lowered by decreasing 5% to 10% of body weight.

Regular Exercise

Exercise aids in weight loss and blood pressure reduction. Exercises like swimming, cycling, aerobics, brisk walking, and dancing can help lower stress and increase blood flow.

Alcohol Consumption

Overconsumption of alcohol damages the heart and blood arteries over time and disturbs the systems that control blood pressure. To lower the risk of hypertension, limit alcohol consumption to no more than one drink for women and two for men each day.


Persistent stress can exacerbate hypertension by triggering the body’s “fight or flight” reaction, which raises blood pressure. Incorporate stress-relieving techniques like yoga, meditation, and deep breathing exercises into your daily routine.

Modifications to one’s diet, increased physical activity, and stress management are examples of lifestyle changes that can enhance cardiovascular health and reduce the risk of hypertension.