Blood pressure is the force of blood pushing against artery walls. When it stays too high for too long, it can damage your heart and arteries.
Normal: Less than 120/80 mmHg Elevated: 120–129 / less than 80
High blood pressure can often be managed without medication. Start with these daily lifestyle shifts to bring your numbers down.
Excess weight strains your heart and raises BP. Even a small weight loss can make a big difference.
Aim for at least 30 minutes of moderate activity most days. Walking, swimming, cycling, or dancing can all help lower BP.
Too much alcohol raises BP — stick to moderation.
Even a small reduction in salt helps heart health. Aim for less than 2,300 mg sodium/day — ideally 1,500 mg.
Smoking instantly raises BP — quitting helps your heart and lungs.
Poor sleep contributes to hypertension — aim for 7–8 hours.
Focus on whole grains, fruits, low-fat dairy, and leafy greens. Limit saturated fat, processed food, and added sugars.
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