How to Lower Your Blood Pressure

High blood pressure, also known as hypertension, is often called the “silent killer” for a reason. It rarely comes with obvious symptoms, but it quietly puts you at risk of heart attacks, strokes, kidney problems, and more.

But here’s the good news: you have more control than you might think.

Whether you’ve just had a wake-up call from your GP or you’re trying to avoid medication, there are practical, real-life ways to bring your numbers down, and keep them there.

First, What is High Blood Pressure?

Blood pressure is the force of your blood pushing against your artery walls. If it’s too high for too long, it damages those arteries.

A “normal” blood pressure reading is around 120/80 mmHg.Hypertension generally starts at 140/90 mmHg or higher.(For people with certain conditions, even lower targets may be recommended.)

1. Cut the Salt

Salt isn’t all bad, but too much of it can make your body hold onto extra water, which increases blood pressure.

The NHS recommends keeping salt intake under 6g per day, that’s about one teaspoon. But most of the salt we eat is already in packaged foods like:

Bread
Ready meals
Crisps
Takeaways
Even “healthy” soups and cereals

What helps:

Check food labels and aim for “low salt” or under 0.3g per 100g.
Cook at home more often, use herbs, spices, lemon, or vinegar instead.
Be suspicious of sauces. Soy sauce, ketchup, and stock cubes are salt bombs.

2. Move More

Exercise helps your heart become more efficient, which lowers the pressure inside your arteries.

And you don’t have to become a gym rat. Moderate activity for just 30 minutes a day, 5 times a week can make a difference.

What helps:

Brisk walks (with a podcast or friend, make it enjoyable)
Cycling, dancing, swimming, whatever keeps you moving
Break it into 10-minute chunks if that feels easier to start with

3. Lose a Bit of Weight (If You Need To)

Carrying excess weight makes your heart work harder. Even losing just 5–10% of your body weight can significantly reduce blood pressure.

But this isn’t about crash diets or beating yourself up.

What helps:

Small swaps: whole grains instead of white carbs, water instead of fizzy drinks
Watch portion sizes, not just ingredients
Build meals around fibre and protein to stay full longer

4. Ease Off Alcohol

Alcohol in moderation can be fine, but drinking too much too often raises blood pressure, and adds sneaky calories.

The limit:

Up to 14 units per week, spread out, with alcohol-free days(That’s about 6 pints of beer or 10 small glasses of wine)

What helps:

Alternate with water or low-alcohol options
Choose smaller glasses
Don’t save all your drinking for the weekend, as bingeing can be worse

5. Quit Smoking

Every cigarette temporarily spikes your blood pressure, and damages blood vessels long-term. Quitting has near-immediate benefits, no matter how long you’ve smoked.

What helps:

NHS Stop Smoking Services
Nicotine replacements

6. Cut Back on Caffeine

Caffeine affects people differently, but for some, it can cause a short-term spike in blood pressure.

What helps:

Don’t go cold turkey if you’re a regular drinker, ease down
Try switching one or two cups to decaf or herbal tea
If you're sensitive to it, keep your intake below 400mg/day (around 4 cups of coffee)

7. Stress Less

Chronic stress raises your blood pressure over time. It can also lead to poor coping habits, overeating, smoking, skipping exercise.

What helps:

Make time for things that calm you down, reading, music, walks
Try mindfulness, yoga, or just 10 minutes of quiet breathing
Don’t ignore mental health, talk to someone if stress feels overwhelming

8. Eat More of the Good Stuff

Focus less on restriction and more on what you can eat, especially potassium-rich and high-fibre foods.

Stock up on:

Fruit and veg (aim for at least 5 portions a day)
Whole grains (brown rice, oats, quinoa)
Nuts, seeds, and legumes
Low-fat dairy and oily fish

These foods don’t just help blood pressure, they boost overall heart health.

9. Take Your Medication If Prescribed

Lifestyle changes are powerful, but if your doctor recommends medication, take it. The goal is to prevent serious complications, not shame you.

Some people need meds even when they do “everything right”, that’s just biology.

High blood pressure is incredibly common, especially as we age, gain weight, or juggle stress. But it’s not a life sentence. You can lower it. You can feel better. And you don’t have to do it all at once.

Start with one small change this week. Drink more water. Go for a 10-minute walk. Swap your afternoon snack. Then build from there.