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5 effective ways to manage high blood pressure

5 effective ways to manage high blood pressure

High blood pressure (hypertension) rarely announces itself with dramatic warning signs, yet it quietly strains the arteries and the heart day after day. Left unmanaged, raised blood pressure can accelerate the risk of heart attack, stroke, kidney disease and cognitive decline. The good news? Most people can bring their numbers down through sustainable lifestyle changes supported by regular monitoring, targeted at‑home tests and, when necessary, medical treatment. This article explains why controlling hypertension matters, how to recognise “silent” high blood pressure, and five lifestyle strategies you can start today.

Recognising blood pressure symptoms

Most adults won’t spot early warning signs, yet very high levels may occasionally cause headaches, blurred vision or nosebleeds. Because symptoms are unreliable, national guidelines emphasise regular checks:

  • Over‑40s in England: Book a free blood pressure check at least every five years - more often if you have risk factors. These can be booked through the NHS, or you can also book a free Health MOT at Boots, which includes a blood pressure check, visit here
  • At‑home monitors: validated upper‑arm devices provide convenient daytime readings and help confirm ‘white‑coat’ hypertension. Blood pressure naturally fluctuates over a 24-hour cycle. For most people, it dips to its lowest level at night, rises sharply in the early morning (“morning surge”), levels off or slightly dips in the afternoon, then climbs again in the evening before returning to its nocturnal low. Morning surges and “non-dipping” overnight patterns are linked with higher cardiovascular risk, so home readings taken in both the morning and evening , or ideally a 24-hour monitor, provide the clearest picture.
  • 24‑hour ambulatory monitoring: ordered by GPs when diagnostic clarity is needed.

Feeling fine doesn’t guarantee healthy arteries - build blood pressure checks into your self‑care routine.

5 effective ways to lower high blood pressure

1. Lower your blood pressure with diet

A healthy plate is arguably the single most powerful lever you control. The British Dietetic Association highlights a DASH‑style (Dietary Approaches to Stop Hypertension) eating pattern - rich in fruit, vegetables, wholegrains, pulses, nuts, seeds and low‑fat dairy - as proven to lower systolic blood pressure by 8 - 14 mmHg in trials. Practical tips include:

  • Fill half your plate with colourful produce: Think spinach, kale, broccoli, bell peppers, carrots, beetroot, tomatoes, sweet potato, berries, citrus fruit and kiwi - aim for a rainbow of five or more portions a day for potassium, magnesium and antioxidants that relax blood vessels.
  • Swap refined carbs for wholegrains: Brown rice, oats and barley stabilise blood sugar and boost fibre, aiding weight control.
  • Choose plant over animal protein most days: Beans, lentils, tofu and unsalted nuts provide satisfying protein without the saturated fat.
  • Include oily fish twice weekly: Omega‑3 fats in salmon, mackerel and sardines support vascular flexibility.
  • Flavour with herbs, spices, lemon and garlic - not salt: Every gram of salt you cut can shave roughly 1-2 mmHg off systolic pressure.

2. Move more, sit less

NICE (National Institute of Clinical Excellence) guidance advises:

  • 150 minutes of moderate aerobic activity (e.g., brisk walking, dancing, cycling) each week spread over most days.
  • Muscle‑strengthening sessions on two days (body‑weight, resistance bands, light weights) to preserve lean mass.
  • Short movement breaks every 30 minutes to interrupt sitting.

Regular activity improves arterial elasticity, encourages weight loss and reduces stress hormones. Starting small counts - 10‑minute walks after meals add up fast. If you have medical concerns or mobility issues, consult your healthcare professional before embarking on a new regime.

3. Reach and maintain a healthy weight

Excess body fat, especially around the abdomen, stiffens arteries and drives up insulin resistance, both of which raise blood pressure. Clinicians often see a 1 mmHg drop in systolic pressure for every 1 kg of weight lost. Recommended action points include:

1. Set realistic goals: Aim for 5 - 10 % weight reduction over three to six months.

2. Track your calorie ‘budget’: Apps, food diaries or mindful portion control help balance energy in versus energy out.

3. Combine cardio plus resistance training: Muscle tissue burns more calories at rest than fat, boosting long‑term metabolism.

4. Prioritise sleep: Less than six hours’ sleep disrupts appetite hormones and raises evening blood pressure.

When lifestyle alone proves difficult, discuss evidence‑based weight‑management options with your GP or a registered dietitian.

4. Cut salt, alcohol & excess caffeine

Cut excess sodium

Adults in the UK still consume around 8.4 g of salt daily - 2.4 g more than the 6 g target. Use food labels to pick items under 0.3 g salt per 100 g, drain and rinse tinned foods, and keep table salt off the dining table.

Drink sensibly

Women are advised not to exceed 14 units of alcohol weekly, spread over three or more days. Alcohol temporarily widens blood vessels, but repeated excess triggers sustained hypertension.

Reduce intake of caffeine

While one or two coffees a day are fine for most people, sensitive individuals may experience short‑lived blood pressure spikes. Experiment by limiting total caffeine to ≤400 mg (about four instant coffees) and switch to decaf after lunch.

5. Manage stress levels

Chronic stress keeps adrenaline and cortisol circulating, causing the heart to beat faster and vessels to narrow. Mind–body interventions such as deep breathing, yoga, tai chi and progressive muscle relaxation can reduce systolic pressure by 3–5 mmHg when practised consistently. Build these micro‑breaks into daily routines and prioritise social connection. Consider:

  • Box breathing (4‑4‑4‑4): inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. Repeat for two minutes.
  • Daily mindfulness apps: guided sessions help re‑train the stress response.
  • Nature therapy: a 20‑minute park walk can reset mood and pressure.

Why cholesterol matters too

High blood pressure rarely travels alone. Raised LDL cholesterol thickens artery walls and amplifies cardiovascular risk. Knowing both numbers empowers you to take focused action.

Taking MyHealthChecked’s Cholesterol Profile Blood Test means you can collect a quick finger‑prick blood sample at home, post it free to a UK‑based, ISO‑accredited laboratory and receive GP‑reviewed results in as little as two to three working days. The lab analyses four key markers - HDL ("good"), LDL ("bad"), total cholesterol and triglycerides - plus calculated ratios such as non‑HDL and the total‑to‑HDL ratio. This rounded view highlights early imbalances so you can tweak diet, exercise or speak to your GP long before plaque has time to build.

In summary

Hypertension may be silent, but it is far from powerless once you know your numbers and take practical steps. A heart‑healthy high blood pressure diet, regular movement, mindful weight management, salt and alcohol control, and stress‑smart habits form a potent, side‑effect‑free prescription. Layer in home blood pressure checks and MyHealthChecked’s Cholesterol Profile Blood Test to track progress and personalise next actions. Your arteries - and your future self - will thank you.

Reviewed by Dr Gavin Ralston

References

1. National Institute for Health and Care Excellence (NICE). Hypertension in adults: diagnosis and management (NG136). London: NICE; 2019. https://www.nice.org.uk/guidance/ng136

2. National Institute for Health and Care Excellence (NICE). Hypertension – Clinical Knowledge Summaries (CKS). London: NICE; 2025. https://cks.nice.org.uk/topics/hypertension/

3. British Dietetic Association. High blood pressure (hypertension) and diet – Food Fact Sheet. London: BDA; 2023. https://www.bda.uk.com/resource/hypertension-diet.html

4. GP Notebook. Information for patients: lifestyle advice for high blood pressure (hypertension). 2022. https://gpnotebook.com/pages/cardiovascular-medicine/information-for-patients-lifestyle-advice-for-high-blood-pressure-hypertension

5. British Heart Foundation. The best and worst foods for high blood pressure. London: BHF; 2024. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/foods-that-lower-blood-pressure

6. National Health Service. High blood pressure. London: NHS; 2024. https://www.nhs.uk/conditions/high-blood-pressure/

7. Healthline. Everything you need to know about high blood pressure (hypertension). 2025. https://www.healthline.com/health/high-blood-pressure-hypertension

8. Paschos, G. K., & FitzGerald, G. A. (2010). Circadian clocks and vascular function. Circulation Research, 106(5), 833–841. https://doi.org/10.1161/CIRCRESAHA.109.211706