Lifestyle changes and stress management for heart health

Managing high blood pressure and maintaining cardiovascular health involves a combination of physical activity, dietary choices, and stress reduction techniques.

To regulate blood pressure, medical guidelines recommend regular moderate-intensity aerobic exercise, such as brisk walking, cycling, or running, for at least 30 minutes most days of the week. Ideal intensity is defined as 70 to 80 percent of maximum heart rate. Maintaining a healthy body mass index (BMI) between 20 and 25 and monitoring waist circumference—keeping it under 102 cm for men and 88 cm for women—are also key factors.

Additionally, managing daily stress can protect the heart. Cardiologist Dr. Lars Sondergaard suggests that taking two to five-minute breaks during the workday for deep breathing or meditation can lower cortisol levels and calm the nervous system. These brief pauses help mitigate the impact of stress-induced spikes in pulse and blood pressure. Complementing these habits with a balanced diet rich in fiber, lean proteins, and healthy fats, along with regular movement after prolonged sitting, further supports long-term vascular health.