Heart Specialist Lists Simple and Effective Ways to Control High Blood Pressure

New Delhi | 6 March 2026 High blood pressure has become one of the most common health problems across the world and is a major cause of heart-related diseases. According to the Cleveland Clinic, blood pressure refers to the force with which blood moves through the arteries, and for healthy adults it should remain below 120/80 mm Hg. When the level rises beyond this range, it can increase the risk of serious health conditions such as heart attacks and strokes. Heart-transplant specialist Dr Dmitry Yaranov recently shared seven clinically proven tips to help people control their blood pressure naturally. One of the most important steps, he explained, is reducing daily salt intake. The doctor said, “The American Heart Association recommends keeping sodium below 1,500 mg per day for optimal blood pressure control.” Avoiding processed foods and choosing fresh ingredients can help reduce excess sodium in daily meals. Dr Yaranov also advised people to follow a balanced diet such as the DASH diet, which focuses on fruits, vegetables, whole grains and lean protein. He highlighted the importance of potassium, calling it a “magic mineral” because it helps remove extra sodium from the body and relax blood vessels. Foods such as bananas, avocados, spinach and beans are good natural sources of potassium that support healthy blood pressure levels. The cardiologist further recommended regular physical activity, managing stress, and avoiding unhealthy habits. Activities like walking, cycling, swimming and strength training can improve heart health. At the same time, quitting smoking and reducing alcohol consumption can protect the heart. He also reminded patients not to ignore medical advice and to continue prescribed medicines if needed, as proper treatment and healthy habits together can help maintain stable blood pressure levels. Heart Specialist Lists Simple and Effective Ways to Control High Blood Pressure High blood pressure has become one of the most common health problems across the world and is a major cause of heart-related diseases. According to the Cleveland Clinic, blood pressure refers to the force with which blood moves through the arteries, and for healthy adults it should remain below 120/80 mm Hg. When the level rises beyond this range, it can increase the risk of serious health conditions such as heart attacks and strokes. Heart-transplant specialist Dr Dmitry Yaranov recently shared seven clinically proven tips to help people control their blood pressure naturally. One of the most important steps, he explained, is reducing daily salt intake. The doctor said, “The American Heart Association recommends keeping sodium below 1,500 mg per day for optimal blood pressure control.” Avoiding processed foods and choosing fresh ingredients can help reduce excess sodium in daily meals. Dr Yaranov also advised people to follow a balanced diet such as the DASH diet, which focuses on fruits, vegetables, whole grains and lean protein. He highlighted the importance of potassium, calling it a “magic mineral” because it helps remove extra sodium from the body and relax blood vessels. Foods such as bananas, avocados, spinach and beans are good natural sources of potassium that support healthy blood pressure levels. The cardiologist further recommended regular physical activity, managing stress, and avoiding unhealthy habits. Activities like walking, cycling, swimming and strength training can improve heart health. At the same time, quitting smoking and reducing alcohol consumption can protect the heart. He also reminded patients not to ignore medical advice and to continue prescribed medicines if needed, as proper treatment and healthy habits together can help maintain stable blood pressure levels.