How to lower your blood pressure: 6 top tips

High blood pressure significantly increases the risk of coronary heart disease, stroke and kidney disease.

High blood pressure is not usually something that you can feel or notice, and it can go undiagnosed because there are usually no symptoms.

Regardless, high blood pressure can lead to kidney damage, stroke or a heart attack. Therefore, it's important you get your blood pressure checked regularly. Check with your GP or nurse how often to get it checked.

1. Regular physical activity

Try to do some moderate-intensity activity every day and build up to at least 150 minutes per week, in bouts of 10 minutes or more.

• Discover exercises that are best for heart health.

• Find out what's the best exercise to lose belly fat. 

2. Keep to a healthy weight 

For some people, losing weight is all they need to do to get their blood pressure down to a normal level.

• Read our dietitian's 5 steps to sustainable weight loss.

3. Eat a healthy balanced diet

Use the Eatwell guide to find out what to eat from different food groups for a healthy, balanced diet. Aim to eat five portions of fruit and vegetables each day.

• Read about the best and worst foods for high blood pressure.
• Find out which foods lower cholesterol.

4. Cut down on salt 

Do not cook with salt or add any to your food at the table, and cut down on processed foods, which contain a lot of salt.

• See our list of 7 surprisingly salty foods.
• Find out how bad ultra-processed foods are for your health.

5. Drink in moderation

If you drink alcohol, stick within the recommended guidelines of no more than 14 units per week and aim to have several alcohol-free days each week.

• Learn more about how alcohol can raise blood pressure.

6. Take your medicines as prescribed

Most people will need to take more than one type of medicine to control their blood pressure. Do not stop taking your medication without consulting with your GP first. 

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