The changes with the biggest impact
- Cut back on salt — aim for under 6 g a day; less processed food is the easiest win
- Move most days — around 150 minutes of moderate activity a week
- Lose a little weight if you carry extra — even a few kilos helps
- Eat more fruit, veg and potassium-rich foods (a DASH-style diet)
- Limit alcohol and stop smoking
- Manage stress and sleep — both influence blood pressure
How much can lifestyle help?
Reducing salt, losing weight and getting active can each lower systolic pressure by several mmHg, and the effects add up. For people with mildly raised pressure, this is often enough to avoid or delay medication.
Caffeine, cuffs and monitoring
Caffeine can cause a short-term spike, so don’t measure right after coffee. A home monitor helps you track progress — take readings at the same time each day when rested, and share the averages with your clinician.
When you need medication
If pressure stays high despite lifestyle changes, or is high to begin with, your clinician may prescribe medication. Never stop prescribed blood-pressure tablets without advice — lifestyle changes work alongside them, not instead of them.