Blood pressure is the force blood exerts on artery walls. It fluctuates constantly; hypertension is diagnosed when it remains persistently elevated across multiple readings. It is largely symptom-free — hence its reputation as a “silent killer.”
Lifestyle factors with the strongest evidence for lowering blood pressure include:
- Reducing sodium intake (target < 2,000 mg/day; most Indians exceed 3,500 mg)
- Adopting a dietary pattern rich in fruit, vegetables, low-fat dairy, and wholegrains (the DASH pattern has the strongest trial evidence)
- Limiting alcohol
- Regular aerobic physical activity
- Weight management
These can reduce systolic blood pressure by 4–11 mmHg each, effects that are clinically meaningful. However, nutrition and lifestyle changes do not replace antihypertensive medication when it is prescribed. Work with your clinician to determine the right approach for your level of risk.