Worried about hypertension? How to lower your blood pressure

Why do I need to be aware of my blood pressure?

Data from Public Health England’s 2017 report suggests that many of us could be living with high blood pressure and not be aware of it. Because high blood pressure doesn’t have visible symptoms, the only way to know your BP health is to have a blood pressure test. Long-term high blood pressure when left undetected and untreated can put you at increased risk of conditions including:  

• Aortic aneurysms 

• Heart disease 

• Heart attacks 

• Heart failure 

• Kidney disease 

• Peripheral arterial disease 

• Strokes  

• Vascular dementia

The NHS recommends that anyone over the age of 40 should have their blood pressure checked at-least every 5 years. This can be done either through your local pharmacy, with your GP, or yourself at home using an approved blood pressure monitor. If you’re from African, Afro-Caribbean, or South Asian heritage, there may be a greater risk of developing high blood pressure earlier in life and the NHS recommends blood pressure checks from a younger age.

Taking steps to reduce and prevent high blood pressure

If you’ve been diagnosed with high blood pressure, your GP or healthcare professional will have provided you with lifestyle information to help manage your condition. This guidance is also useful if you’re at risk of developing high blood pressure and includes advice around diet, exercise, and other factors that can influence blood pressure. We’ll look at each of these in closer detail. 

Dietary factors

Salt – salt can impact blood pressure as it encourages our bodies to retain water, leading to more water in the blood and increased pressure on blood vessels. It’s recommended that we consume no more than 6g of salt each day, although it can be difficult to keep track of how much we eat because salt is present in so many foods like bread and cereals. Aim to consume a varied diet with freshly prepared ingredients and try to limit or avoid highly processed foods if you can. If you find it tricky to keep track of your salt intake, try the NHS Food Scanner app which tells you exactly what’s in your food or drink item when you scan the bar code.

Fruit and veg – a diet rich in a variety of fruit and vegetables can support a healthy blood pressure. The NHS recommends getting at least five portions of fruit and veg a day. Fresh is ideal, but frozen and canned options count too. One serving is 80g of fresh, frozen, or canned produce, or 30g of dried fruit. Soups, smoothies, and juices also contribute, though because they’re high in sugar, it’s best to have them in moderation.  

Alcohol – the NHS advises keeping to less than 14 units of alcohol a week to lower the risk of health issues like high blood pressure. That’s roughly six pints of average‑strength beer or six medium glasses of wine. To cut back, try lower‑strength drinks, alcohol‑free alternatives, or build in regular alcohol‑free days.  

Caffeine – aiming to keep your caffeine intake low may help support a healthier blood pressure. The NHS advises no more than 4 cups of tea or coffee daily, and if you’re a Coca-Cola fan, opt for a caffeine-free option.  

Regular activity

Getting active on a regular basis has so many different health benefits; it’s a go-to recommendation for people living with a range of conditions, including hypertension. Not only can regular exercise help to lower blood pressure, but it can also help to reduce the risk of developing it in the future. You don’t need to take out an unlimited gym membership and hit the HIIT classes each day to feel the benefits. A brisk 30-minute walk each day can be a good way to incorporate movement into your daily routine. Swimming is a good alternative if you prefer a lower-impact form of exercise. Our simple tips for getting active article offers more inspiration for how to get you moving each day.  

Stopping smoking

Today is as good a day as any to consider quitting if you’re a smoker. The health benefits of stopping smoking are numerous and include supporting a healthier blood pressure. Find out what happens to your body when you stop smoking and discover what help is available to start stopping today.  

Taking medicines as prescribed

Common prescription medicine types for managing blood pressure include ACE inhibitors such as ramipril, angiotensin receptor blockers (ARBs) including valsartan, calcium-channel blockers (CCBs) such as nifedipine, and thiazide diuretics including indapamide. As with any medicine you’re prescribed, following the guidance provided by your clinician gives it the best chance of helping your condition. Your doctor may recommend continuing your medication even when your blood pressure has returned to a normal range. This can help maintain a normal range and prevent your blood pressure from climbing to high-risk levels in future. Always read the patient information leaflet provided in the box, or if you haven’t got this, search for it online using the Electronic Medicines Compendium. Check with the pharmacist or your doctor if there’s anything you’re unsure about or want to discuss.  

For more information, inspiration, and advice about maintaining a healthy heart and circulatory system, visit our Heart Health Hub.

More help & support for high blood pressure

We understand that living with high blood pressure or hypertension can be daunting, but there's lots of help and support out there, and things you can do to take control of your heart health. You can explore our range of at-home monitoring devices so that you are keeping track of your numbers and our range of clinically-led weight loss support if that's a contributing factor for you, but that's not all.

You can visit our Heart Health Hub for more advice, while the British Heart Foundation has lots of resources including a guide to the best and worst foods for high blood pressure. The NHS offers plenty of support too, with NHS Better Health offering advice on a range of actions you can take that will help high blood pressure.