An expert cardiologist offers 5 golden tips for balancing blood pressure every day! Attention blood pressure patients: "It's like pouring gasoline on your heart."

Vijay Kunadian, a cardiologist at Newcastle University, shared five ways he uses every day to keep his blood pressure at normal levels.

Cardiologist Vijay Kunadian, who works at Newcastle University, told the Daily Mail about ways to lower blood pressure.

Here are five habits Kunadian practices every day:

1. "FERMENTED FOODS CAN REDUCE BLOOD PRESSURE"

Recent research shows that fermented foods like kefir, sauerkraut, and miso not only support gut health but also lower blood pressure. "Fermented foods lower cholesterol by breaking down fatty acids," Kunadian says, "and with a balanced diet, they can reduce blood pressure."

Nutritionist Dr. Holly Neill also emphasizes that diversity in intestinal flora has positive effects on heart health: “Intestinal bacteria convert fiber into short-chain fatty acids, and these compounds support heart health.”

2. CONSUME FIBER-HIGH FOODS

Fiber-rich foods are critical for both intestinal and heart health. Indigestible fiber supports metabolism and improves nutrient absorption, reducing the risk of infection. Experts recommend reducing salt intake, consuming plenty of fruits and vegetables, and low-fat foods. Australian researchers have shown that even just 5 grams of additional fiber per day can lower systolic and diastolic blood pressure.

3. 150 MINUTES OF MODERATE WALK IN WEEK

Exercise strengthens the heart muscle, increases oxygen consumption, and lowers high blood pressure. While the UK National Health Service recommends 150 minutes of moderate-intensity walking per week, new research suggests that short bursts of exercise are also effective. One published study found that even five minutes of exercise twice a day can improve cardiovascular health.

4. “SMOKING IS LIKE POURING GASOLINE ON YOUR HEART”

Smoking is responsible for one-third of deaths from heart disease. This harmful habit leads to plaque buildup and blood clots in the arteries, increasing the risk of heart attack and stroke. Kunadian emphasized the harmful effects of smoking, saying, "Smoking is like pouring gasoline on your heart. The toxins entering the body directly damage vascular health."

5. "RISK INCREASES WITH EVERY GLASS"

A 2023 study of 20,000 people showed that alcohol consumption increases blood pressure. Reducing alcohol intake can help manage weight and stabilize blood pressure. "It can be difficult to give up alcohol completely," Kunadian says, "but the risk increases with each drink. Moderation is the smartest choice."

Kunadian emphasizes that high blood pressure is an insidious disease and states that these five habits, when practiced regularly, can make a big difference in controlling blood pressure.