Doctors Say These Simple Daily Habits Can Help Lower Your Blood Pressure - AOL.com

What the report says

Prevention.com reported that cardiologists are emphasizing routine blood-pressure checks and everyday lifestyle changes because hypertension often has no noticeable symptoms. The article cites Lawrence Phillips, M.D., a cardiologist and assistant professor of medicine at NYU Langone Health, who said regular screening matters because many people do not feel signs of high blood pressure. The report notes that readings above 130/80 mmHg meet the American Heart Association’s threshold for high blood pressure.

The article explains that untreated hypertension can increase the risk of heart attack, stroke, kidney problems and cognitive decline. It describes blood pressure as the force of blood against artery walls, measured with systolic and diastolic numbers, and says high readings make the heart work harder while potentially damaging blood vessels over time. Risk can be influenced by family history, aging, ethnicity and menopause, while habits such as high sodium intake, alcohol use, smoking, poor sleep, stress and inactivity may also contribute.

Among the recommended habits, Prevention.com highlights the DASH eating plan, which focuses on vegetables, fruits, whole grains, lean proteins and low-fat dairy while limiting sodium. The article also suggests stress-management practices such as meditation, yoga, breathwork and calming music, along with regular movement. It points to a general exercise target of at least 150 minutes of moderate activity per week and mentions isometric exercises such as wall sits, planks and glute bridges.

The report also offers tips for more accurate blood-pressure readings at medical visits: avoid caffeine and exercise beforehand, empty the bladder, take deep breaths, sit with feet flat, and keep the arm supported at heart level.