Cut down on salt
Most salt is hidden in food we buy, such as bread, ready meals, soups, sauces and processed meat.
- check food labels: more than 1.5g of salt per 100g is high
- cook from scratch when you can
- use herbs, spices, lemon or garlic for flavour instead of salt
- keep the salt pot off the table
Eat well
Eat plenty of fruit, vegetables and wholegrains, and choose low-fat dairy. Cutting down on sugary and fatty foods also helps you keep to a healthy weight.
Move more
Any activity that makes you a little out of breath helps, such as brisk walking, cycling or swimming. Aim for 150 minutes a week, in chunks of 10 minutes or more if that is easier. Check with your GP first if your blood pressure is very high.
Alcohol and smoking
- keep to 14 units a week or less, spread over 3 or more days
- stopping smoking is one of the best things you can do for your heart. Your local stop smoking service can help, for free
Stress and sleep
Stress does not cause long-term high blood pressure on its own, but it can lead to habits that do. Find ways to relax that work for you, and aim for 7 to 9 hours of sleep. If you snore loudly and feel tired in the day, ask your GP about sleep apnoea, which can raise blood pressure.
Keep track
Keep a note of your home readings and take them to your reviews. Many people find it motivating to see their numbers come down.
Sources we used
We check this page at least once a year, and sooner when the rules change. Read how we check our facts, or tell us if something looks wrong.