How to reduce blood pressure. Four expert lifestyle tips.

What is considered high blood pressure?

High blood pressure, or hypertension, occurs when the pressure of blood flowing through your blood vessels is consistently higher than it should be. 

Blood pressure is measured using two numbers:

• Systolic pressure (the top number) measures the pressure in your arteries when your heart beats and pumps blood around your body.
• Diastolic pressure (the bottom number) measures the pressure in your arteries when your heart relaxes between beats.

Blood pressure is recorded as systolic over diastolic, for example 120/80 mmHg ("120 over 80").

As a general guide, blood pressure is considered high if it is:

• 140/90 mmHg or higher for most adults, or
• 150/90 mmHg or higher for adults aged 80 years and over.

High blood pressure often does not cause any symptoms, which is why regular blood pressure checks are important. If left untreated, it can increase the risk of serious health conditions such as heart disease, stroke, and kidney disease, but it can often be managed successfully through lifestyle changes and, if needed, medication.
 

How do I get my blood pressure checked?

All adults over 40 are advised to have their blood pressure checked at least every five years.

If you’re worried about your risk of having high blood pressure and would like to get it checked, you can speak to your GP or cardiologist. Some pharmacies offer a blood pressure check too. 

The test can also determine if your blood pressure is too low, however you’re likely to have symptoms such as dizziness or feeling faint if this is the case.

How can I reduce my risk of having high blood pressure?

1. Cut down on salt: Salt raises your blood pressure – so the more salt you eat, the higher your blood pressure. Not adding additional salt to meals can be helpful, so can eating a low-fat diet that includes lots of fibre and plenty of fruit and vegetables.
2. Limit alcohol: It’s important to stay within the recommended weekly alcohol intake levels – which is no more than 14 alcohol units a week, spread over several days. Staying within these recommendations is one of the best ways to reduce your risk of developing high blood pressure or lowering it if your blood pressure is raised.
3. Get moving: Being overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure. Staying active by engaging in at least 150 minutes of moderate exercise each week can help lower your blood pressure and keep your heart and blood vessels in good condition.
4. Eat more fruit and veg: A healthy, balanced diet can help you manage your blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet focuses on eating plenty of fruit and vegetables, wholegrains, lean proteins and low-fat dairy foods. Aim for at least five portions of fruit and vegetables a day. These simple dietary changes can support heart health and help keep your blood pressure under control.