5 Ways to Help Reduce High Blood Pressure

Cut back on salt

Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The link below to the Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet. Eatwell Guide

Salt raises your blood pressure. The more salt you eat, the higher your blood pressure. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.
Find out how to cut down on salt by clicking here.

Limit your alcohol intake


Regularly drinking alcohol above recommended limits can raise your blood pressure over time. Staying within these recommended levels is the best way to reduce your risk of developing high blood pressure: men and women are advised not to regularly drink more than 14 units a week spread your drinking over three days or more if you drink as much as 14 units a week Alcohol is also high in calories, which will make you gain weight and can further increase your blood pressure.

Lose weight

Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Our coaches can help you to make a difference.


Get active

Being active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition.  Regular exercise can also help you lose weight, which will also help lower your blood pressure. Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week. Physical activity can include anything from sport to walking. Don't forget we have a great selection of exercise videos and fitness plans for you to try!

Sleep well

Get a good night's sleep - Long-term sleep deprivation is associated with a rise in blood pressure and an increased risk of hypertension. It's a good idea to try to get at least six hours of sleep a night if you can. - Click here for ways to improve your sleep pattern