Hypertension, also often given the moniker “silent killer,” can be detrimental to your heart and lead to other serious health problems, including heart attack or stroke. Controlling hypertension is a key component of overall health. A physician from Mumbai, Dr. Pramod Tripathi, has developed the simple 3-step MAP formula to naturally reduce blood pressure. By utilizing these small changes to your daily routine, you may be able to make a significant change. I will simplify his proposal.

M is for Magnesium
The “M” in MAP is for magnesium, a mineral humans need. Magnesium helps the body maintain a healthy blood pressure ultimately relax blood vessels and reduce sodium levels in the body to help blood pressure levels. While you can find magnesium in foods such as spinach, kale, beans, nuts, seeds, and soy, Dr. Tripathi would encourage daily consumption of these foods routinely. Additionally, a magnesium glycinate supplement (200 milligrams per day) could also help support heart health as needed. It’s not difficult to include more magnesium in your diet, but it can have a compounding impact on the overall health of your body.

A for Abdominal Breathing
The letter “A” is for abdominal breathing, or belly breathing, which is breathing deeper so that the belly rises when inhaling and falls when exhaling. This breath alteration helps the body engage its natural relaxation response, decreases stress, and lowers heart rate, leading to lower blood pressure. Stress can raise blood pressure by causing the body to act based on the sympathetic nervous system’s fight or flight response. Belly breathing creates a more steady condition in the body and protects against blood pressure spikes. Dr. Tripathi recommends doing three to five belly breaths every hour, or consider incorporating some relaxation-based yoga into your practice,

P for Prolonged Fasting
The letter “P” is for prolonged fasting meaning minimal eating for at least 48 hours of water only. Clinical studies have shown that fasting, while under your doctor’s supervision (and provided that you follow your fasting with healthy plant-based meals), fasting has a substantial impact on blood pressure. Fasting is helpful for patients with many years of high blood pressure, including those with normal blood pressure. Dr. Tripathi has said that fasting is useful, safe, if it is done with caution, and with your doctor’s input on whether this is suitable for you.

The MAP formula—eating foods containing magnesium, practicing belly breathing, and possibly supervised fasting—is a simple way to help manage high blood pressure. These changes will help protect your heart health and add to your overall well-being. Be sure to check with your physician before embarking on any new health regimes, particularly fasting, to ensure your safety. With these additions to your routine, you can exert your influence over your blood pressure and feel better each day.

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