Maintaining healthy blood pressure is critical for overall wellness, yet over 220 million adults in India are estimated to be living with hypertension, according to the Indian Council of Medical Research (ICMR). Even more alarming is the fact that 72% of these individuals are unaware of their condition until complications arise. A recent 2024 survey by the Heart Care Foundation of India also found that 85% of people with elevated BP had at least one lifestyle factor contributing to their condition—be it stress, poor diet, or lack of physical activity. 

These numbers highlight a crucial message: high blood pressure is preventable and manageable through daily habits—especially when paired with home monitoring using a reliable digital blood pressure machine. 

Whether you’re at risk, managing hypertension, or simply committed to heart health, building these five habits into your routine—alongside using the best BP machine in India—can help you keep your blood pressure under control, naturally. 

1. Prioritize Physical Activity

Exercise remains one of the most effective and accessible ways to regulate blood pressure. Regular movement improves heart efficiency, reduces arterial resistance, and promotes better blood flow—all of which help lower blood pressure naturally. 

What You Can Do: 

• Engage in 30 minutes of moderate exercise (brisk walking, swimming, or cycling) at least five times a week 

• Try low-impact strength training or yoga to improve cardiovascular endurance and flexibility 

• Use a digital BP monitor before and after workouts to see the real-time impact on your numbers 

People who exercise consistently can see a reduction of 4 to 9 mmHg in systolic blood pressure. Tracking this with a blood pressure machine for home use keeps motivation high and progress visible.  

2. Reduce Sodium Intake

Sodium is a hidden culprit in many everyday foods and a leading factor in rising blood pressure levels. High salt intake causes the body to retain water, which increases blood volume and puts pressure on the arteries. 

Daily Sodium Data: 

• WHO recommends less than 5 grams (1 teaspoon) of salt daily 

• The average Indian adult consumes 10–12 grams per day, more than double the safe limit 

What You Can Do: 

• Cook at home using natural spices like turmeric, cumin, and coriander instead of processed sauces 

• Avoid packaged snacks, canned soups, pickles, and restaurant foods high in salt 

• Read food labels and aim for “low sodium” options 

Monitor the impact with the best home BP machine from Omron. Reducing sodium can lower your systolic BP by up to 6 mmHg over time. 

3. Manage Stress Effectively

Mental stress doesn’t just impact your mood—it has a profound effect on your cardiovascular system. It triggers the release of stress hormones like cortisol and adrenaline, which can cause short-term spikes and long-term hypertension. 

Stress & BP Data: 

• Chronic stress is linked to 34% higher risk of heart attacks 

• Over 60% of urban Indians say their job stress directly affects their blood pressure 

What You Can Do: 

• Practice deep breathing or guided meditation for 10 minutes daily 

• Limit social media usage and get regular sleep 

• Take regular breaks during work to reset your mind 

Track your results using a digital blood pressure monitor from Omron. The feedback loop between stress management and improved readings can help reinforce healthy behavior. 

4. Maintain a Healthy Weight

Being overweight increases the resistance in your blood vessels, making your heart work harder. Even a small reduction in weight can have a significant effect on your blood pressure. 

Health Facts: 

• Losing just 5–10% of your body weight can reduce BP by 5–8 mmHg 

• Abdominal fat (waistline over 90 cm in men, 80 cm in women) is strongly linked to hypertension 

What You Can Do: 

• Follow a balanced, calorie-conscious diet rich in fiber, lean protein, and healthy fats 

• Monitor progress with both a weighing scale and a digital BP apparatus 

• Set achievable fitness goals and reward yourself for consistency 

Choose the best blood pressure machine with memory tracking features to correlate your weight loss progress with blood pressure trends. 

5. Get Better Sleep Every Night

Quality sleep allows the body to rest and repair. Lack of sleep elevates stress hormones and keeps your nervous system active, both of which increase blood pressure. 

Sleep Stats: 

• Adults should get 7–8 hours of sleep per night 

• Poor sleep increases hypertension risk by 45% according to the National Sleep Foundation 

What You Can Do: 

• Keep a consistent sleep schedule—even on weekends 

• Limit caffeine and screen exposure in the evenings 

• Make your bedroom dark, quiet, and cool for optimal rest 

Use the best BP monitor in India like Omron HEM-7361T to take morning readings after a good night’s sleep and observe how rest contributes to lower BP levels. 

Why Home Monitoring Makes These Habits Work Better 

Lifestyle changes only work when they’re supported by awareness and accountability. A blood pressure machine for home use offers daily insights into your health and keeps you aligned with your goals. It also helps your doctor track trends and tweak medications or lifestyle advice as needed. 

Here’s why Omron offers the top 5 best BP monitor in India options: 

• Accuracy You Can Trust: Omron’s monitors are clinically validated and widely recommended by cardiologists. 

• Smart Features for Smart Users: Bluetooth connectivity, irregular heartbeat detection, and memory storage make Omron the best digital BP monitor choice for informed health tracking. 

• Designed for Home Use: Whether it’s the Omron HEM-7120, HEM-7156A, or HEM-7361T, each model is built for comfort, ease, and reliability. 

From beginners to seasoned users, Omron has the best BP machine to support every step of your wellness journey. 

Final Thoughts: Daily Habits, Lifelong Benefits 

Building a heart-healthy lifestyle doesn’t require drastic overhauls. Simple habits like moving more, eating smart, managing stress, sleeping well, and monitoring your health can transform your life. And with the best blood pressure machine at your side, you’ll never be in the dark about your progress. 

Whether you’re just starting or optimizing your health journey, choose a digital blood pressure machine from Omron—engineered for accuracy, built for life. 

Start small. Track smart. Stay healthy—with Omron.