Know your numbers, and protect your heart.

Simple ways to prevent or improve high blood pressure

Choose one small action, practise it regularly, and add another when you feel ready.

1. Know your numbers

   High blood pressure usually causes no symptoms. Have it checked regularly, particularly if you are 40 or over, or have diabetes, kidney disease, excess weight, or a family history.

2. Measure it correctly

   Sit quietly for five minutes. Back supported, feet flat, legs uncrossed. Rest your arm at heart level, stay silent, and take two readings at least one minute apart. Look at the pattern over several days rather than one result.

3. Reduce salt gradually

   Adults should have no more than 6 g of salt a day, about one level teaspoon. Most is already hidden in bread, processed meats, sauces, stock cubes, soups, ready meals, takeaways and savoury snacks. Use herbs, spices, garlic, lemon or vinegar for flavour.

4. Compare food labels

   Choose products with less salt and fewer red labels on the front of the pack. Compare similar foods using the “per 100 g” column, rather than relying on words like “healthy” or “natural”.

5. Fill more of your plate with plants

   Vegetables, fruit, beans, lentils, chickpeas and wholegrains provide fibre, minerals and nutrients that support your heart and blood vessels.

6. Move every day

   Walking, cycling, dancing, swimming, gardening and active play all count. Begin with ten minutes and build gradually towards at least 150 minutes of moderate activity each week (about 30 minutes on five days), if that is right for you. Moderate means warm and breathing faster, but still able to talk.

7. Break up long periods of sitting

   Stand, stretch or walk for a few minutes each hour. Small amounts throughout the day can be easier to sustain than one long session.

8. Work towards a healthier weight if appropriate

   Even modest, sustainable weight reduction can improve blood pressure. Avoid extreme diets; focus on regular meals, suitable portions, activity and long-term habits.

9. Drink alcohol less often

   Alcohol can raise blood pressure. If you drink, stay within the UK guideline of no more than 14 units a week (roughly six pints of beer or six medium glasses of wine), spread over at least three days, with several alcohol-free days.

10. Do not smoke

    Smoking temporarily raises heart rate and blood pressure, and greatly increases the risk of heart attack and stroke. Ask for professional support rather than managing alone.

11. Avoid excessive caffeine

    Coffee, energy drinks and other caffeinated products may temporarily raise blood pressure. Notice how they affect you.

12. Protect your sleep

    Keep a regular routine, and ask for help if you snore loudly, stop breathing during sleep, wake with headaches, or remain very tired. Sleep apnoea (repeated pauses in breathing while you sleep) can make high blood pressure harder to control.

13. Give your body time to recover from stress

    Slow breathing, walking, music, stretching, prayer, mindfulness, or talking to someone you trust. Stress management supports wellbeing, but it does not replace treatment.

14. Take medication consistently

    Take it at the same time each day, using a pill organiser, alarm or routine as a reminder. Do not stop because you feel well or your readings improve. Speak to your clinician about side effects. Another option may be available.

15. Attend follow-up appointments

    Blood tests and reviews may be needed to check how your kidneys are working, the balance of salts in your blood, whether the treatment is working, and whether it is causing side effects.

16. Make it a family habit

    Cook with less salt, keep water available, walk together, and make healthier foods easy to reach. Changes are easier when the household participates.