Patient information
High blood pressure: living well and lowering your numbers
This leaflet explains what high blood pressure is, why it matters, and the everyday changes that can bring it down. It is for adults who have been told their blood pressure is raised or who have been diagnosed with high blood pressure (hypertension).
Your details
Name:
Your latest clinic blood pressure:
Your target in clinic: below 140/90 mmHg
Your target at home: below 135/85 mmHg
Next review:
What is blood pressure?
Blood pressure is the force your heart uses to push blood around your body. It is written as two numbers, for example 135/85:
- the top number (systolic) is the pressure when your heart beats
- the bottom number (diastolic) is the pressure when your heart relaxes between beats.
High blood pressure rarely causes symptoms, so many people feel completely well. Over time, though, it puts extra strain on your heart, blood vessels, kidneys and eyes. It raises your risk of heart attack, stroke, heart failure, kidney disease and dementia. The good news is that lowering it reduces these risks, and small changes add up.
What can I do to lower my blood pressure?
Lifestyle changes help everyone with raised blood pressure. For some people they are enough on their own. For others they work alongside medicines and may mean you need fewer tablets or lower doses. Pick one or two changes to start with and build from there.
1. Cut down on salt
Salt makes your body hold on to water, which raises blood pressure. Adults should have no more than 6g of salt a day – about one level teaspoon – and most of us eat more than this without realising.
- About three-quarters of the salt we eat is already in food when we buy it – bread, breakfast cereals, ready meals, soups, sauces, processed meat, cheese and crisps.
- Check food labels: more than 1.5g of salt per 100g is high (often a red label); 0.3g or less per 100g is low (green).
- Don't add salt at the table, and taste food before seasoning. Use herbs, spices, garlic, lemon, black pepper or vinegar for flavour instead.
- Your taste buds adjust within a few weeks, and food will taste salty enough with less.
Salt substitutes: "low-salt" products that replace salt with potassium chloride are not suitable for everyone. Do not use them if you are older, have diabetes or kidney disease, are pregnant, or take blood pressure tablets called ACE inhibitors (names ending in "-pril", such as ramipril) or ARBs (names ending in "-sartan", such as losartan). Cut down on salt instead.
2. Eat a healthy, balanced diet
- Aim for at least 5 portions of fruit and vegetables a day – fresh, frozen, tinned (in water or juice) and dried all count.
- Base meals on wholegrain starchy foods such as wholemeal bread, brown rice, wholewheat pasta and oats.
- Include beans, pulses, fish (try for 2 portions a week, one oily), eggs and lean meat.
- Choose lower-fat dairy, and cut back on saturated fat, sugary drinks, cakes, biscuits and takeaways.
You do not need to take calcium, magnesium or potassium supplements to lower your blood pressure – they are not recommended for this. A healthy diet gives you what you need.
3. Be more active
Regular activity strengthens your heart and can lower blood pressure by several points. Adults should aim for:
- at least 150 minutes of moderate activity a week (for example brisk walking, cycling, swimming or dancing) – that is 30 minutes on 5 days; or 75 minutes of vigorous activity (such as running or sport)
- strengthening activities (such as gardening, carrying shopping, yoga or using weights) on at least 2 days a week
- breaking up long periods of sitting.
Moderate activity means you breathe faster and feel warmer but can still talk. If you have not been active for a while, start slowly – even 10 minutes at a time helps – and build up. If you have heart problems or other health conditions, ask your GP or nurse what is safe for you.
4. Keep to a healthy weight
Carrying extra weight, especially around your waist, makes your heart work harder. Losing even a small amount (around 5% of your body weight) can lower your blood pressure. Combining healthier eating with more activity works best. You can check your body mass index (BMI) on the NHS website, and the free NHS Weight Loss Plan app can help. Ask your GP practice about local weight management services.
5. Drink less alcohol
Drinking too much alcohol raises blood pressure over time. To keep health risks low:
- drink no more than 14 units a week (about 6 pints of average-strength beer or 6 medium glasses of wine)
- spread your drinking over 3 or more days, and have several alcohol-free days each week
- avoid heavy drinking on one or two days.
If you find it hard to cut down, speak to your GP practice – free, confidential support is available.
6. Go easy on caffeine
Drinking a lot of coffee, strong tea, cola or energy drinks can raise your blood pressure. You do not need to cut them out, but avoid having large amounts, and consider switching some drinks to decaffeinated versions or water.
7. Stop smoking
Smoking does not cause long-term high blood pressure on its own, but it narrows and damages your arteries. If you smoke and have high blood pressure, your risk of heart attack and stroke is much higher. Stopping is the single best thing you can do for your heart.
- You are up to 3 times more likely to quit with support and stop-smoking aids than on willpower alone.
- Your local NHS Stop Smoking Service, GP practice or pharmacy can offer free support, nicotine replacement and medicines.
- Vaping is less harmful than smoking and can help some people quit.
8. Get support and look after your wellbeing
Making changes is easier with others. Ask your GP practice about local groups and services – for example walking groups, weight management programmes, the NHS Digital Weight Management Programme or social prescribing. Getting enough sleep and finding ways to manage stress are good for your overall health too.
Checking your blood pressure at home
Home readings help you and your healthcare team see how you are doing. If you have a home monitor:
- use a monitor that is clinically validated (the British and Irish Hypertension Society lists approved models) with the right cuff size for your arm
- sit quietly for 5 minutes first, with your back supported, feet flat on the floor and arm resting at heart level
- avoid caffeine, smoking or exercise for 30 minutes before
- take 2 readings, at least 1 minute apart, in the morning and evening, and write them all down
- bring your readings to your appointments or send them as your practice asks.
Home readings are usually a little lower than readings taken at the surgery, which is why your home target is slightly lower.
About blood pressure medicines
Many people need one or more medicines as well as lifestyle changes. If you are prescribed them:
- take them every day, even when you feel well – they only work while you take them
- do not stop them without talking to your GP, nurse or pharmacist
- tell us about side effects such as a dry cough, ankle swelling or dizziness – there are usually alternatives
- if you are planning a pregnancy, are pregnant or breastfeeding, tell your GP as some medicines need changing
- get up slowly if you feel dizzy or light-headed when standing.
Your blood pressure, medicines and lifestyle should be reviewed at least once a year.
When to get help urgently
Call 999 if you have chest pain, sudden weakness or numbness of the face, arm or leg, slurred speech, sudden confusion or severe shortness of breath.
Contact your GP the same day, or call 111, if your blood pressure is 180/120 or higher on repeated readings, or you have a very high reading with a severe headache, blurred vision or other changes in your sight, or you feel unwell.
Where to find more help
- NHS – high blood pressure: nhs.uk/conditions/high-blood-pressure-hypertension
- NHS Better Health (eating, activity, weight, drinking, quitting): nhs.uk/better-health
- NHS Quit Smoking app and local stop smoking services: nhs.uk/better-health/quit-smoking
- NHS Couch to 5K app – free from app stores
- Blood Pressure UK: bloodpressureuk.org
- British Heart Foundation: bhf.org.uk
- Drinkline (free, confidential): 0300 123 1110
Based on NICE guideline NG136, Hypertension in adults: diagnosis and management (updated February 2026), and NHS healthy living advice. This leaflet is general information and does not replace advice from your own healthcare team.