How to lower your blood pressure

Lowering your blood pressure to within a normal range is important in preventing illness and disease. If you lower your systolic number (the first number) by 10mmHg then it can reduce your risk of a heart attack or stroke by 20%.¹

You can improve your blood pressure by making certain lifestyle changes. To reduce your blood pressure, you should:

• Reduce your salt intake to no more than a teaspoon full a day
• Reduce your fat intake, especially saturated fat
• Increase the amount of fruit and vegetables you have in your diet
• Eat more potassium rich foods, wholegrains, nuts and seeds and eggs
• Increase your exercise in a week
• Reduce the amount of caffeine and alcohol you have in a week
• Stop smoking if you smoke
• Reduce stress in your day-to-day life
• Improve sleep hygiene to make sure you are getting enough sleep.^2-6

If you have a high blood pressure, you may have to take medication to help bring it down to a safe level. There are different types of medication for high blood pressure. The type you will be prescribed will depend on several factors so don’t worry if your medication is different to someone else you know with high blood pressure.³

You must take your medication as instructed by your healthcare provider. This is because it will be most effective when taken properly.

The symptoms of high blood pressure aren’t always obvious. This is why the condition is sometimes referred to as the silent killer. You may not feel like your medication is making a difference, because you don’t have any symptoms. But taking it can help maintain your blood pressure within a healthy range.³