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Been told your blood pressure is high but not sure where to start? Discover easy lifestyle changes, foods and tips to help manage it
Summary
1Why is my blood pressure high?
Medical conditions definitely contribute, but diet and lifestyle have a significant influence too. For example, drinking too much…
2Best dietary changes to help lower blood pressure
Eating too much salt can raise blood pressure in some. The maximum amount of salt advised for adults is 6g…
3Lifestyle tips to help lower blood pressure
We all know that regular exercise is a key component of your overall health, but it may also impact blood pressure…
High blood pressure (known as hypertension) is often a silent, hidden condition. Many people who experience it feel fine even when their readings soar.
If your blood pressure is high, medication will help. But if you’re after ways to reduce it alongside meds, little changes to your lifestyle could really make a difference.
Making a few simple tweaks could contribute to keeping it in check. But first, let’s look at what’s happening to cause it.
Why's my blood pressure high?
Medical conditions definitely contribute, but diet and lifestyle have a significant influence too. For example, drinking too much alcohol, eating too much salt, smoking, being overweight and not doing enough exercise can all increase your risk of getting high blood pressure.1
It is measured in ‘mmHg’ (or millimetres of mercury). The measurement comes in two numbers that represent the pressure inside your arteries. The bottom number refers to diastolic pressure – when your heart is resting between beats.2
The top figure is systolic pressure – when your heart beats and pushes blood out into your arteries. As a general guide, high blood pressure will show as a reading of 140/90mmHg or higher.3
Blood pressure chart
Here's a quick guide to blood pressure readings and their meanings.4,5
| 70/40 mmHg | Low blood pressure |
| 90/60 mmHg | Normal |
| 120/80 mmHg | Possible hypertension |
| 140/90 mmHg | Severe hypertension |
Whether you have high blood pressure or not, it’s suggested that you follow a diet and lifestyle that aims to keep you in a healthy range.6
Best dietary changes to help lower blood pressure
Eating too much salt can raise blood pressure in some. The maximum amount of salt advised for adults is 6g (around 1 teaspoon).7
To help keep to this recommended daily limit, don’t cook with salt or add extra salt to food. Some processed foods also contain a lot of salt, so cutting back on ready meals is wise.
Instead, try introducing more herbs and spices to your recipes to ramp up the seasoning, like this spiced cauliflower soup with crunchy airfryer chickpeas. Yum!
Current EFSA guidance suggests the upper limit of daily caffeine intake to be no more than 400mg for healthy adults and up to 200mg for pregnant women. Above this level, studies suggest it may start to increase your blood pressure.8
Don’t just blame your morning coffee
–
caffeine’s hiding in all sorts of things like cola, tea, energy drinks and even chocolate.
DASH stands for ‘Dietary Approaches to Stop Hypertension’.9 It’s an approach to healthy eating that's specifically aimed to help lower your blood pressure. In particular, this encourages correct portion sizes, reducing sodium and eating a variety of nutrient-rich foods.
A DASH diet includes:9
- vegetables, fruits and wholegrains
- choosing fat-free or low-fat dairy products, fish, poultry, beans, nuts and vegetable oils
- avoiding or limiting foods that are high in saturated fat (e.g. fatty meats, full-fat dairy products and tropical oils such as coconut, palm kernel and palm oils)
- reducing sugar-sweetened beverages and sweets
Potassium helps balance out sodium in your body. So the more potassium you eat, the more sodium (salt) you lose from your wee.10 (Though this doesn’t mean you have a free pass to eat lots of foods high in sodium).
Fruit and veggies are good sources of potassium, especially sweet potatoes, greens, peas and bananas.10
If you’re trying to lower your blood pressure naturally, limiting or completely removing alcohol from your diet may be able to help.
Various studies have found that high doses of alcohol lead to an increase in blood pressure, so it’s recommended to either avoid drinking it at all or stick to the guidelines of no more than 14 units per week, over three days or more.11,12,13
Supplements to help maintain blood pressure
Current evidence might support the use of omega‐3 fatty acids for lowering blood pressure and helping to maintain normal blood pressure for people already at risk of cardiovascular disease (particularly EPA and DHA, which are found in fatty fish like salmon and sardines). Though the strength and shape of the dose‐response relationship remains unclear.14
However, doses of omega-3 fatty acid intake above the recommended daily 3g may also be associated with additional benefits in lowering BP among groups at high risk for cardiovascular diseases.14,15
For those who don't consume fish regularly, supplements can offer a practical alternative, like these vegan triple omega 3-6-9 capsules or gummies. However, it's important to consult with a healthcare provider before starting any supplement regime, especially if you're on blood pressure medications.14
A 2019 study looked at results from 12 smaller samples (553 people overall) to see how garlic supplements affect blood pressure, especially in people with high BP. Researchers found that taking garlic supplements did help to lower blood pressure.16
However, it's important to note that while garlic supplements may contribute to lowering blood pressure, they should not replace prescribed antihypertensive medications. Always consult with a healthcare provider before making significant changes.
Muscle gain probably comes to mind when you see whey protein – but emerging studies suggest it may also help to lower blood pressure, especially in people with mild hypertension. One study published in 2018 found that consuming 56g of whey protein daily for eight weeks led to a noticeable reduction in systolic blood pressure (the top number).17
The science? One proposed mechanism suggests bioactive peptides in whey protein known as lactokinins could have a role. These compounds act as natural angiotensin-converting enzyme (ACE) inhibitors, helping to relax blood vessels and improve blood flow. However, more research on the underlying mechanisms and whether whey protein can help with blood pressure is needed.18
Lifestyle tips to help lower blood pressure
We all know that regular exercise is a key component of your overall health, but it may also impact blood pressure.
Staying active helps lower your BP by keeping your heart and blood vessels healthy – reducing your risk of heart disease and stroke. If you have high blood pressure, healthcare advisors will likely recommend becoming more active.19
Likewise to daily exercise, resistance training may also be beneficial. A 2016 review looked into the effects of resistance training on people with metabolic syndrome (a group of conditions that all raise your risk of coronary heart disease, diabetes, stroke etc). The review found that resistance training may have positive effects on systolic blood pressure.20,21
A study highlighted that sleep disruption can lead to increased activity of your body’s fight or flight response and its primary stress response system – both of which are associated with elevated blood pressure. Additionally, sleep disruptions can cause changes in circadian rhythms (your body’s 24-hour clock) and proinflammatory responses (your body’s natural defence system), further contributing to increased blood pressure.22
It’s important to maintain regular and adequate sleep patterns not just to support cardiovascular health but also overall health.
Meditation is great for managing your stress levels and can encourage you to pay attention to your breathing. One study even suggested that it has a positive impact on blood pressure.
Meditation practices such as Transcendental Meditation (TM) and Mindfulness-Based Stress Reduction (MBSR) have been associated with small yet noticeable reductions in both systolic and diastolic blood pressure. However, more research is needed to make strong recommendations regarding the use of meditation for high blood pressure.23
So although it might not be the most effective way to reduce high blood pressure, it has many other wellness benefits, like managing stress levels and anxiety, which may all contribute to or affect high BP.
Most of us know the risks of smoking, and this applies to your blood pressure levels too. One study found that stopping smoking can effectively reduce blood pressure in hypertensive smokers.24 Many other studies have also suggested the benefits of stopping smoking for people with high blood pressure.
Stopping smoking can lead to immediate improvements in blood pressure and overall cardiovascular health. 25,26
The final say
So there you have it, a round-up of simple and achievable tips to give your blood pressure a gentle nudge in the right direction… Lower the salt, take that stroll and try something new (with your doc’s approval!).
You don’t need a complete life overhaul – but conscious choices and consistency. And while supporting your heart, why not support other parts of your body too? We’ve got everything from a guide on joint supplements to drinks with benefits.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. National Institute for Health and Care Excellence. Hypertension: What are the risk factors? [Internet]. NICE. 2023. Available from: https://cks.nice.org.uk/topics/hypertension/background-information/risk-factors/
2. NHS. Blood Pressure Test [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/blood-pressure-test/
3. NHS. High Blood Pressure [Internet]. NHS. 2024. Available from: https://www.nhs.uk/conditions/high-blood-pressure/
4. National Institute on Aging. High Blood Pressure and Older Adults [Internet]. National Institute on Aging. 2022. Available from: https://www.nia.nih.gov/health/high-blood-pressure/high-blood-pressure-and-older-adults
5. British Heart Foundation. High Blood Pressure [Internet]. British Heart Foundation. 2023. Available from: https://www.bhf.org.uk/informationsupport/risk-factors/high-blood-pressure
6. NHS. Blood Pressure Test [Internet]. NHS. 2023. Available from: https://www.nhs.uk/conditions/blood-pressure-test/
7. NHS. Salt in your diet [Internet]. nhs.uk. 2023. Available from: https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/
8. Food supplements containing caffeine [Internet]. Food Standards Agency. 2024. Available from: https://www.food.gov.uk/safety-hygiene/food-supplements-containing-caffeine
9. National Heart, Lung, and Blood Institute. DASH eating plan [Internet]. National Heart, Lung, and Blood Institute. 2025. Available from: https://www.nhlbi.nih.gov/education/dash-eating-plan
10. American Heart Association. How Potassium Can Help Control High Blood Pressure [Internet]. Heart.org. 2015. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
11. Tasnim S, Tang C, Musini VM, Wright JM. Effect of Alcohol on Blood Pressure. Cochrane Database of Systematic Reviews [Internet]. 2020 Jul 1;7(7). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8130994/
12. Puddey IB, Beilin LJ. ALCOHOL IS BAD FOR BLOOD PRESSURE. Clinical and Experimental Pharmacology and Physiology [Internet]. 2006 Sep;33(9):847–52. Available from: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1681.2006.04452.x
13. NHS. Drink less - Better Health [Internet]. nhs.uk. 2021. Available from: https://www.nhs.uk/better-health/drink-less/
14. Zhang X, Ritonja JA, Zhou N, Chen BE, Li X. Omega‐3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose‐Response Meta‐Analysis of Randomized Controlled Trials. Journal of the American Heart Association. 2022 Jun 7;11(11).
15. Consuming about 3 grams of omega-3 fatty acids a day may lower blood pressure [Internet]. www.heart.org. Available from: https://www.heart.org/en/news/2022/06/01/consuming-about-3-grams-of-omega-3-fatty-acids-a-day-may-lower-blood-pressure
16. Fu Z, Lv J, Gao X, Zheng H, Shi S, Xu X, et al. Effects of garlic supplementation on components of metabolic syndrome: a systematic review, meta-analysis, and meta-regression of randomized controlled trials. BMC complementary medicine and therapies [Internet]. 2023 Jul 22;23(1):260. Available from: https://pubmed.ncbi.nlm.nih.gov/37481521/
17. Konstantinos Prokopidis, Morgan PT, Veronese N, Jordi Morwani-Mangnani, Triantafyllidis KK, Kechagias KS, et al. The effects of whey protein supplementation on indices of cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition [Internet]. 2024 Dec 7;44:109–21. Available from: https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00444-8/fulltext
18. Fekete ÁA, Giromini C, Chatzidiakou Y, Givens DI, Lovegrove JA. Whey protein lowers systolic blood pressure and Ca-caseinate reduces serum TAG after a high-fat meal in mildly hypertensive adults. Scientific Reports. 2018 Mar 22;8(1).
19. Blood Pressure UK. Blood Pressure UK [Internet]. www.bloodpressureuk.org. 2021. Available from: https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/exercise-physical-activity/
20. National Heart, Lung, and Blood Institute. Metabolic Syndrome - What Is Metabolic Syndrome? [Internet]. www.nhlbi.nih.gov. 2022. Available from: https://www.nhlbi.nih.gov/health/metabolic-syndrome
21. Lemes ÍR, Ferreira PH, Linares SN, Machado AF, Pastre CM, Netto J. Resistance training reduces systolic blood pressure in metabolic syndrome: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine [Internet]. 2016 Mar 8;50(23):1438–42. Available from: https://bjsm.bmj.com/content/bjsports/50/23/1438.full.pdf
22. Medic G, Wille M, Hemels M. Short- and long-term Health Consequences of Sleep Disruption. Nature and Science of Sleep [Internet]. 2017 May 19;9(9):151–61. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/
23. Goldstein CM, Josephson R, Xie S, Hughes JW. Current Perspectives on the Use of Meditation to Reduce Blood Pressure. International Journal of Hypertension [Internet]. 2012;2012:1–11. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3303565/
24. Gaya PV, Fonseca GWP, Tanji LT, Abe TO, Alves MJNN, de Lima Santos PCJ, et al. Smoking cessation decreases arterial blood pressure in hypertensive smokers: A subgroup analysis of the randomized controlled trial GENTSMOKING. Tobacco Induced Diseases [Internet]. 2024;22. Available from: https://pubmed.ncbi.nlm.nih.gov/38756738/
25. American Heart Association. Smoking, High Blood Pressure and Your Health [Internet]. www.heart.org. 2024. Available from: https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/smoking-high-blood-pressure-and-your-health
26. Blood Pressure UK. Blood Pressure UK [Internet]. www.bloodpressureuk.org. 2021. Available from: https://www.bloodpressureuk.org/your-blood-pressure/how-to-lower-your-blood-pressure/healthy-living/smoking-and-your-blood-pressure/
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