Apollo doctor recommends: 3 lifestyle changes important to protect heart health and naturally lower high BP risk

High blood pressure, or hypertension, remains one of the most widespread yet silent health concerns globally. It often develops without noticeable symptoms, but over time, it can significantly raise the risk of heart disease, stroke, and kidney damage. According to the Mayo Clinic, hypertension occurs when the force of blood against artery walls stays consistently high, forcing the heart to work harder than normal.

Blood pressure levels at or above 130/80 mm Hg are considered hypertensive, while readings higher than 180/120 mm Hg may signal a medical emergency. Fortunately, experts emphasize that early prevention through lifestyle choices can make a significant difference. Dr. Sudhir Kumar, MD, a senior neurologist at Apollo Hospitals in Hyderabad, recently shared practical advice on X (formerly Twitter) regarding simple lifestyle changes that can reduce hypertension risk.

Regular Movement for Heart Health

He highlighted the importance of physical activity as the first line of defense. “Aim for at least 30-40 minutes of brisk walking, yoga, or any activity you enjoy,” he recommended. Dr. Kumar further added that isometric exercises like wall sits and planks can be particularly beneficial for improving vascular function and overall fitness. He noted that “consistency matters more than intensity,” emphasizing that regular movement, even at moderate intensity, plays a crucial role in maintaining normal blood pressure.

Eating Smart and Reducing Processed Foods

Diet is another major factor in controlling hypertension. Dr. Kumar advised cutting down on salt, processed foods, and sugary beverages, all of which can elevate blood pressure over time. Instead, he encouraged incorporating more fruits, vegetables, and whole grains into daily meals. “Mediterranean or DASH diets are particularly useful,” he shared, referring to eating patterns known for promoting cardiovascular health through nutrient-rich and low-sodium foods.

The Mayo Clinic also supports this recommendation, stating that healthy eating habits — especially those emphasizing plant-based and whole foods — help manage blood pressure naturally without the need for immediate medication.

Managing Sleep and Stress Levels

In addition to physical activity and diet, Dr. Kumar highlighted the importance of adequate rest and emotional well-being. “Get 7–8 hours of sleep and practice calm—meditation, deep breathing, or mindfulness,” he advised. Chronic stress and insufficient sleep can disrupt hormone balance and elevate blood pressure, making relaxation and good sleep hygiene vital parts of hypertension prevention.

Mayo Clinic stresses that regular blood pressure checks are essential, even for individuals without symptoms. Since most people with hypertension remain asymptomatic for years, consistent monitoring can help detect problems early. They recommend getting blood pressure measured at least every two years starting at age 18, and annually for those over 40 or at higher risk.