How to Lower Your Blood Pressure

You can help lower your blood pressure by cutting down on salt, eating a balanced diet, being active for at least 150 minutes a week and limiting alcohol. Check your blood pressure at a GP surgery or pharmacy, and keep track of readings if you measure it at home. Lifestyle changes can help, but some people also need medicine prescribed by a GP.

• Access to a blood pressure check at a pharmacy or GP surgery, or a blood pressure monitor for home readings.
• A blood pressure chart or diary if you want to record home readings.
• Your current medicines and details of any health conditions to discuss with your GP or nurse.

1. Get your blood pressure checked. High blood pressure often has no symptoms, so a check is the way to find out. Ask at a pharmacy or GP surgery; some pharmacies offer free checks for people aged 40 or over.

1. Follow up on a high reading. A reading of 140/90 or higher at a healthcare professional’s check, or 135/85 or higher at home, is usually considered high. A single check may not confirm a diagnosis: you may be asked to take readings at home over several days, return for another check, or wear a monitor for 24 hours. Arrange follow-up with your GP or nurse.

1. Record home readings. Write them in a blood pressure chart or diary and share them with your GP or nurse. This can help you and your healthcare team keep track of your blood pressure and treatment.

1. Cut down on salt. Much of the salt in your diet can come from processed foods, ready meals, soups, sauces and processed meats. Check food labels and choose lower-salt options where possible. Cook from scratch when you can, and flavour food with herbs or spices instead of adding salt.

1. Choose a balanced diet. Aim for plenty of fruit and vegetables, wholegrains, lean protein and healthy fats. Unsalted nuts, seeds and pulses are options to include. DASH and Mediterranean-style eating plans are examples associated with managing blood pressure.

1. Build regular activity into your week. Aim for at least 150 minutes of moderate activity, such as brisk walking, cycling or swimming. You can split this into shorter sessions; even 10 minutes at a time counts. Strength training can also help, and a healthcare professional can discuss an exercise plan with you.

1. Work towards a healthy weight if you are overweight. Focus on steady, sustainable changes rather than quick fixes. A GP or pharmacist can discuss support with managing your weight.

1. Limit alcohol and avoid smoking. The NHS advises not regularly drinking more than 14 units of alcohol a week. Smoking raises blood pressure and damages blood vessels; ask your healthcare team about support to stop. The NHS Better Health website has tools and support to help you drink less, quit smoking, get active or lose weight.

1. Look after sleep and stress. Aim for around 7 to 9 hours of sleep a night where possible, and try to keep a regular sleep routine. Deep breathing, getting outside or talking to someone you trust may help you manage stress.

1. Follow your treatment plan. If you have been prescribed blood pressure medicine, take it as directed. Do not stop it or change how you take it without first speaking to your GP or pharmacist. Lifestyle changes may help alongside medicine, but they do not replace a prescription.

Blood pressure readings are written as two numbers, such as 130/80. Your GP considers your readings alongside your overall health and risk of problems such as heart attack or stroke when discussing treatment. Some people can manage high blood pressure with lifestyle changes; others need medicine as well.

Contact NHS 111 or use NHS 111 online if you often have headaches or blurred vision, have chest pain that comes and goes, or have other symptoms you are worried could be caused by high blood pressure. Call 999 for sudden chest pain or discomfort that does not go away, especially if it spreads or comes with sweating, sickness, light-headedness or shortness of breath. Do not drive yourself to A&E.

Can high blood pressure have symptoms?

It usually has no symptoms. The only way to know for sure is to have your blood pressure checked.

Can lifestyle changes be enough?

They may be enough for some people, but others also need medicine. A GP considers your readings and overall risk when discussing treatment.

Can I stop taking my blood pressure medicine if my readings improve?

Do not stop or change prescribed medicine without speaking to your GP or pharmacist first. Your blood pressure can rise again if you stop taking it.

Where can I get my blood pressure checked?

You can ask at a pharmacy or GP surgery. Many pharmacies offer free checks for people aged 40 or over, though some checks may have a charge.