Struggling with high BP? Mumbai doctor shares 5 tips to keep it under control

In today’s fast-paced life, stress, long working hours, and unhealthy eating habits have quietly become part of our routine. Many people don’t even realise when these habits begin to take a toll on their health. One of the most common lifestyle-related issues today is high blood pressure, also known as hypertension. It often creeps in silently, showing no symptoms, but it is a leading cause of heart disease worldwide. To address this concern, Dr Vishakha Shivdasani, a medical doctor and award-winning nutritionist, recently shared some practical tips on how to manage and even reduce blood pressure naturally.

5 tips to control blood pressure

Few days ago, Dr Vishakha shared a post and reminded everyone that heart disease is among the top three reasons for reduced life expectancy in India and across the world. She stressed that while hypertension can be controlled with medication, simple lifestyle measures can also make a big difference. However, she cautioned against making medication changes without consulting a doctor.



So, what are these lifestyle measures? According to Dr Vishakha, weight management is the first and most effective step. Even a small reduction in weight can help bring down blood pressure levels significantly. Alongside this, she recommends regular physical activity, about 150 minutes of cardiovascular exercise per week. This, she explains, not only improves heart health but also reduces stress hormones, which in turn helps control blood pressure.

Another area often overlooked is sleep. Dr Vishakha highlighted that just a few nights of poor sleep can raise insulin levels in the body, which may lead to higher blood pressure. Prioritising good quality sleep, therefore, plays an important role in keeping hypertension in check.

Diet and nutrition are equally important. While most people think only about reducing salt, Dr Vishakha pointed out that processed foods and excess sugar are major culprits too. Insulin resistance caused by high sugar intake can worsen blood pressure. Her advice is to cut down on processed and sugary foods while focusing on whole, nutrient-rich meals.

She also spoke about supplements that may support better blood pressure control, including magnesium, melatonin, and omega-3 fatty acids. However, she emphasized that these should only be taken under medical guidance, as every patient’s needs are different.

For those looking for long-term solutions, Dr Vishakha stressed that these lifestyle adjustments aren’t quick fixes but habits that need to be built into daily life. When combined with proper medical care, they can go a long way in preventing complications and even reversing high blood pressure in some cases.

Who is Dr Vishakha?

Popularly known as DoctorVee, Dr Vishakha Shivdasani is a medical doctor and nutritionist who has treated thousands of patients globally for lifestyle-related health issues. She has helped many reverse conditions such as diabetes, obesity, and heart disease by combining nutrition, lifestyle changes, and medical treatment. A recipient of Vogue’s Nutritionist of the Year award, she has also been named among the top wellness influencers in India. She has been vice president of South Mumbai's Medical Association of Doctors. Dr Vishaka regularly delivers health talks and conducts corporate workshops on nutrition and wellness.