How to Lower Blood Pressure: Lifestyle Steps That Help

If you have high blood pressure, or want to avoid it, your daily habits matter. They do not replace medical care, but they can help. This article explains the lifestyle steps described by the NHS, WHO and US CDC. Do not stop or change any prescribed medicine without talking to your doctor.

Eat well and cut down on salt

The NHS advises a healthy, balanced diet with less salt. The WHO lists diets high in salt, saturated fat and trans fat, and low in fruit and vegetables, as risk factors for high blood pressure. WHO advice includes:

• Eating more vegetables and fruit
• Limiting salt to under 2 grams of sodium a day, which the WHO says is less than 5 grams of salt, or just under one teaspoon
• Avoiding foods high in saturated or trans fats

The WHO salt fact sheet gives practical tips: eat mostly fresh, minimally processed foods, cook with little or no added salt and use herbs and spices for flavour, take the salt shaker off the table, and limit sauces, dressings and instant or processed foods. It notes that hidden salt can come from bread, processed meats, snacks and condiments.

Be active

The NHS suggests aiming for at least 150 minutes of exercise a week. The WHO recommends at least 150 minutes of moderate aerobic activity a week, or 75 minutes of vigorous activity, plus strength training on two or more days. The CDC gives a similar message of about 30 minutes of activity a day, 5 days a week. The WHO also advises sitting less. Speak to your doctor before starting new exercise if you have a heart condition or are unsure what is safe.

Keep to a healthy weight

The NHS and WHO both advise losing weight if you are overweight. The CDC says a healthy weight reduces strain on the heart and blood vessels.

Limit alcohol and caffeine, and do not smoke

The NHS suggests keeping alcohol to no more than 14 units a week and limiting caffeine. The WHO advises limiting alcohol to one drink a day for women and two for men. All three sources advise against smoking. The WHO says tobacco is a major risk factor for cardiovascular disease.

Manage stress and take medicines as prescribed

The NHS lists long-term stress as a possible cause of high blood pressure, and the CDC advises managing stress. The WHO also recommends taking medication as prescribed and keeping follow-up appointments. Some people need medicine in addition to lifestyle changes, and your doctor decides. The NHS notes that most blood pressure medicines are taken as tablets once a day and some people need more than one.

Do small changes count?

The NHS says that even a small reduction in blood pressure can lower the risk of complications. This means you do not need to change everything at once. Pick one or two habits and build from there.

When to see a doctor

See a doctor if you think your blood pressure may be high, if you have not been checked for a while, or if you have started a new activity or diet and feel unwell. Get urgent medical advice if you often have headaches or blurred vision, or chest pain that comes and goes.

Call emergency services immediately for sudden chest pain that does not go away, pain spreading to the arms, neck, jaw, stomach or back, or chest pain with sweating, sickness, light-headedness or breathlessness. The NHS says not to drive yourself to hospital.

In an emergency, call your local emergency number (112 in India, 911 in the United States).