The idea that it takes 21 days to form a habit originated with Doctor Maxwell Maltz in the 1960s. He observed that patients needed about three weeks to adapt to change. Developing a few new habits during this time can also contribute to balancing blood pressure.

Reduce salt when cooking. Salt increases water retention and the volume of fluid the heart has to pump, leading to increased blood pressure. Reducing salt intake is one way to help manage blood pressure. Adults should consume less than 5 g of salt per day (about one teaspoon), according to the World Health Organization (WHO).

Eat a banana daily for potassium. Potassium helps the kidneys excrete sodium, reducing tension in blood vessel walls. Potassium-rich foods are recommended for blood pressure control. A medium-sized banana contains about 422 mg of potassium.

Drink hibiscus tea daily. Hibiscus tea can lower blood pressure thanks to active compounds like anthocyanins and polyphenols, which help dilate blood vessels, relax the body, and reduce bad cholesterol levels. This beverage also has a mild diuretic effect, promoting the elimination of excess salt.

Add garlic to your meals. Garlic benefits overall health and contains allicin, a compound that helps dilate blood vessels, reduce arterial stiffness, and lower high blood pressure. It also has anti-inflammatory effects and helps manage blood lipids.

Walk for 40 minutes daily. Physical activity like walking is highly beneficial for people with high blood pressure. Aim for 40 minutes of walking per day, 5 days a week, for optimal health benefits.

Replace coffee with green tea. The caffeine in coffee can temporarily raise blood pressure, especially in those sensitive to it. Green tea has lower caffeine content and is rich in antioxidants like catechins, which improve endothelial function and reduce oxidative stress.

Eat a handful of walnuts daily. Walnuts are rich in healthy fats, antioxidants, and magnesium, which can improve lipid profiles, reduce inflammation, and lower blood pressure.

Meditate for 10 minutes before bed. Stress raises blood pressure by activating the sympathetic nervous system, increasing heart rate, and constricting blood vessels. Relaxation and meditation reduce stress hormones like cortisol.

Completely cut out processed foods. Processed foods are often high in salt, unhealthy fats, added sugars, and preservatives. These factors contribute to high blood pressure, lipid disorders, weight gain, and inflammation. Eliminating processed foods means less excess sodium and avoids additives that can cause sudden blood pressure spikes.

Le Nguyen (*Times of India*)