7 Science-Backed Ways to Manage Hypertension Naturally – Expert Advice from Preeti Rao
Hypertension (high blood pressure) is often called the “silent killer”—it shows no symptoms but dramatically increases the risks of heart attacks, strokes, and kidney disease. The good news? It’s largely preventable and manageable through lifestyle changes.
https://www.youtube.com/watch?v=z_UggWo26Z8&t=1s
In her NDTV India interview, Preeti Rao (award-winning health expert and founder of Weljii) shared practical, science-backed strategies to control hypertension without relying solely on medication. Here’s a breakdown of her key insights:
Mind Over Pressure: How Stress Worsens Hypertension
Did you know? Chronic stress keeps your blood pressure elevated by increasing cortisol levels. Preeti emphasizes:
Deep breathing exercises – Just 5 minutes daily can calm your nervous system.
Mindfulness practices – Helps break negative thought cycles that spike stress.
Better decision-making – Emotional balance leads to healthier lifestyle choices.
“Managing your mind is the first step to managing your blood pressure.”
The 50% Plate Rule: Diet Changes That Worke
Nutrition plays a huge role in controlling hypertension. Preeti’s golden rule?
Fill half your plate with vegetables/fruits—packed with potassium, fiber, and antioxidants that naturally lower BP.
Do Eat:
Leafy greens (spinach, kale)
Berries, bananas, oranges (rich in potassium)
Whole grains (oats, quinoa)
Lean proteins (fish, lentils, tofu)
Limit:
Salt (aim for <5g/day)
Processed foods (chips, instant noodles)
Sugary drinks & excess caffeine
Small dietary shifts can lead to big BP drops!
Move More, Stress Less: The 150-Minute Miracle
Exercise isn’t just for weight loss—it’s a powerful BP regulator.
150 minutes/week (just 30 mins, 5 days) of brisk walking, swimming, or cycling can lower BP by 5-8 mmHg.
Strength training (2x/week) improves circulation and heart health.
“You don’t need a gym—just consistent movement!”
The Weight-Blood Pressure Connection
Losing even 1-2 kg can improve blood pressure. But where you lose fat matters most:
Danger Zones:
Men: Waist >40 inches
Women: Waist >35 inches
Belly fat releases hormones that increase BP, so focus on core exercises + balanced eating.
Sleep: The Underrated BP Regulator
Poor sleep = higher stress hormones = elevated BP.
Fix your sleep with:
A dark, cool room (no screens before bed!)
Consistent bedtime (even on weekends)
Relaxation techniques (meditation, light stretches)
“Sleep is when your body heals—don’t neglect it.”
Alcohol & Smoking: The Silent BP Boosters
Smoking damages arteries, raising BP instantly.
Excess alcohol (more than 1 drink/day for women, 2 for men) disrupts heart function.
Cutting back can normalize BP in weeks.
Why Monitoring Matters
Preeti’s final tip? Track your BP regularly—early detection prevents complications.
Ideal BP: Below 120/80 mmHg
At risk: 130-139/80-89 mmHg
Danger zone: 140/90+ mmHg
https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
Your Heart Health Checklist:
Eat 50% veggies/fruits daily
Move 150 mins/week
Sleep 7-8 hours nightly
Manage stress with mindfulness
Check BP regularly
Small steps today = A healthier heart tomorrow!
Final Takeaway: Hypertension is Reversible!
Preeti Rao’s approach proves that lifestyle changes > lifelong medication. By combining mindfulness, diet, exercise, and sleep, you can naturally control BP and boost heart health.
Want to Help Others Manage Hypertension?
Preeti says,” Prevention is always better than cure—let’s build a healthier India, one heart at a time.” If you’re passionate about wellness, Weljii’s Health & Wellness Coaching Certification trains professionals to guide clients in sustainable heart-healthy habits.
