We have covered a wide range of topics for keeping blood pressure under control. So, when we came across a Quora user’s query about the quickest way to lower blood pressure without medication, we decided to consult an expert. Stressing that doing so is possible, Dr Amit Saraf, Director, Internal Medicine, Jupiter Hospital, Thane, said that the “fastest improvements come from three key actions together: lowering salt intake, increasing physical activity, and improving sleep and stress management”.
“These are not minor lifestyle changes. They directly affect how your blood vessels react and how much pressure the heart must generate. People who consistently commit to these changes can see benefits within a few weeks,” said Dr Saraf.
What immediate dietary measures help reduce blood pressure?
*Reduce sodium at the source. Packaged snacks, pickles, papads, breads, restaurant gravies, and sauces are significant contributors. Cutting these down reduces water retention and lowers pressure on the arteries, said Dr Saraf.
*Eat more plant-based food. “Vegetables, fruits, pulses, whole grains, and low-fat dairy provide micronutrients like potassium that counteract sodium’s harmful effects,” said Dr Saraf.
*Limit excess saturated fat and sugar, which can lead to weight gain and inflammation.
Tip: The simplest start is to avoid adding extra salt at the table and eat more home-cooked meals.
Do you have high blood pressure? (Photo: Quora)
Which non-diet habits show the fastest impact?
*Move daily. A 30-minute brisk walk most days improves heart function and relaxes blood vessels. Even taking the stairs instead of the elevator makes a difference.
*Maintain a healthy weight. Losing even a little fat reduces strain on the heart.
*Prioritise sleep and manage stress. Irregular sleep patterns and constant stress raise blood pressure. Deep breathing, quiet breaks, and a regular sleep schedule help restore balance.
*Avoid smoking and limit alcohol. Both cause a steady rise in blood pressure and speed up cardiovascular ageing.
Control salt (Photo: Freepik)
What should individuals monitor as they make these changes?
*Track blood pressure at home to measure improvement and stay motivated.
*Stay consistent. Lifestyle changes require a long-term, daily commitment, not just a short challenge.
*Those with severe hypertension or other medical issues like kidney disease or diabetes should seek medical evaluation. Lifestyle changes can help, but can’t replace treatment in high-risk cases.
Story continues below this ad
Act decisively on the habits you can control: salt, steps, and sleep. These three pillars create the quickest, safest, and most effective foundation for lowering high blood pressure and protecting long-term heart health, said Dr Saraf.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.