Blood pressure measures the force of blood pushing against the artery walls as the heart pumps it around the body. Around 15 million UK adults are thought to have high blood pressure, a condition dubbed the “silent killer” because it often has no obvious symptoms.
High blood pressure increases risk of a wide range of health problems, include heart attacks, strokes, heart failure, kidney disease and vascular dementia. However, small lifestyle changes can help to bring your blood pressure back down to a safer level. James Vickers, registered nutritionist at Vitality Health Insurance, and Jonny Kibble, Vitality’s registered personal trainer, have shared a list of changes you could make now to start lowering your blood pressure.
1. Reduce salt intake
Eating too much salt can cause water retention which raises the volume of blood in vessels, forcing the heart to work harder.
James said: “Foods that are high in salt, fat and sugar can cause an increase in blood pressure.
“Try to reduce salt in your diet to no more than 6g per day, and keep an eye out for food labels such as pre-made sauces, condiments and processed foods which can contain added salt, as well as takeaways and ready meals.”
Salt can be swapped for other flavourings such as herbs and spices when cooking, James said.
He added: “Although sugary and fatty foods don’t directly cause an increase in blood pressure, they can contain fewer nutrients per calorie, which can therefore lead to weight gain, which in turn can increase blood pressure.”
2. Get active
Getting enough exercise is one of the best things you can do for your health. When it comes to blood pressure, physical activity helps lower it by supporting the heart’s ability to pump blood more efficiently and by helping blood vessels stay healthier and more flexible.
Jonny explained: “Over time, this reduces stiffness in the arteries, lowers the mechanical load on vessel walls, and eases cardiovascular strain — all of which contribute to lowering the risk of heart disease and stroke.
“Even small amounts of daily movement can make a meaningful difference to your health and wellbeing, supporting longer life and better quality of life.”
You don’t need to run a marathon, Jonny added. “Simple habits like a brisk lunchtime walk or a short yoga session can go a long way. What matters most is consistency, making regular activity part of your routine is key to lasting benefits.”
3. Stop smoking
Although rates have fallen, around six million UK adults still smoke. Nicotine causes the release of adrenaline, which can cause your blood pressure to spike temporarily.
Over time, smoking can damage blood vessels, leading to atherosclerosis, where fat builds up on the artery walls making them narrower.
Jonny said: “With every cigarette raising your blood pressure, the benefits of quitting start almost immediately and continue to build over time.
“Stopping smoking gives your arteries the chance to recover, helping them stay more elastic and responsive, which in turn supports healthier blood pressure.”
4. Eat more nitrate rich foods
Studies have found that foods rick in nitrate can lower blood pressure. Dietary nitrates and converted to nitric oxide in the body, which can help to relax and widen blood vessels.
“Nitrate rich foods such as beetroot, spinach, kale, celery, bananas and strawberries can lower blood pressure,” James said.
5. Eat more wholegrains and fibre
Eating more fibre has been linked to a lower risk of heart and circulatory diseases. “Other foods can support a healthier diet to maintain a healthy weight such as wholegrains with more fibre than sugary carbohydrates, and fibre which can help with weight loss and maintenance,” James said.
Fibre-rich foods include beans and lentils, nuts and seeds, and fruit and vegetables.
6. Eat more lean protein and low fat dairy
Lean protein is lower in calories than fattier sources and can help with weight management. James said: “Eating protein-rich foods like lean meat, fish, or legumes, and choosing low-fat dairy options not only supports a healthy weight, but they also provide nutrients such as calcium and potassium.
“These nutrients are linked to better blood pressure control and, over the long term, a reduced risk of developing hypertension — helping to protect overall cardiovascular health.”
7. Ditch caffeine and alcohol
You don’t have to give them up entirely, but James recommends limiting the amount of caffeine and alcohol as both may increase blood pressure.
He said: “Instead, reach for water or juices such as apple, tomato or pomegranate juice which can all help to lower your blood.”
