Health · Heart & blood pressure
Lower Blood Pressure with Lifestyle Changes
Quick answer
Eat less than 5 g of salt a day (just under a teaspoon), eat more fruit and vegetables, do at least 150 minutes of moderate activity a week, lose extra weight and stop using tobacco. These steps can lower blood pressure, but keep taking any medicine your doctor prescribes and check your blood pressure regularly.
High blood pressure (hypertension) means a reading of 140/90 mmHg or higher on two different days. WHO estimates about 1.4 billion adults aged 30 to 79 have it, and around 44% of them do not know. It usually causes no symptoms, so the only way to find out is to have your blood pressure checked.
The good news is that everyday habits can bring your numbers down. Here is what the evidence supports.
How much salt is too much?
WHO advises adults to eat less than 5 g of salt a day, which is just under one teaspoon. Worldwide, people eat roughly double that. Mayo Clinic notes that cutting down on sodium (salt) may lower blood pressure by about 5 to 6 mmHg.
Much of our salt is hidden in bread, processed meats, snacks, sauces and instant foods. To cut down:
- add less salt while cooking and at the table
- use herbs and spices for flavour instead
- choose fresh foods over processed ones
- use fewer ready-made sauces and instant products
What should you eat to lower blood pressure?
Eat plenty of fresh fruit and vegetables. The CDC recommends an eating pattern rich in potassium, fibre and protein, and lower in salt and saturated fat. According to Mayo Clinic, a healthy diet like this can lower the top number of your blood pressure by up to 11 mmHg.
How much exercise helps?
Aim for at least 150 minutes of moderate activity a week, such as brisk walking or cycling. That could be 30 minutes on five days. Regular aerobic exercise can lower high blood pressure by about 5 to 8 mmHg.
Does losing weight lower blood pressure?
Yes. Being overweight raises your risk of high blood pressure. Mayo Clinic says blood pressure may drop by about 1 mmHg for every kilogram you lose. Your waist size matters too: the risk is higher for men with a waist over 102 cm (40 inches) and women over 89 cm (35 inches).
What else makes a difference?
- Stop using tobacco. Tobacco and nicotine raise blood pressure, and quitting lowers your risk of heart disease.
- Avoid or limit alcohol.
- Sleep well. Adults should aim for 7 to 9 hours a night.
- Check your blood pressure at home to see whether your changes are working, and share the readings with your doctor.
Will lifestyle changes be enough?
For some people they are. For others, lifestyle changes are not enough and a doctor will also prescribe medicine. Healthy habits still help the medicine work. Never stop or change your medicine without talking to your doctor.
When to get emergency help
Very high blood pressure can cause:
- a severe headache
- chest pain
- dizziness
- difficulty breathing
If you or someone else has these symptoms, get medical help immediately. In Pakistan, call Rescue 1122. Also see a doctor if your readings are 140/90 or higher on two different days.
Frequently asked questions
What blood pressure reading counts as high?
WHO defines hypertension as 140/90 mmHg or higher, measured on two different days.
How much salt should I eat per day?
WHO recommends less than 5 g of salt a day for adults, which is just under a teaspoon.
Can exercise really lower blood pressure?
Yes. Mayo Clinic says regular aerobic exercise can lower high blood pressure by about 5 to 8 mmHg. Aim for at least 150 minutes of moderate activity a week.
Does high blood pressure have symptoms?
Usually not, which is why regular checks matter. Very high blood pressure can cause severe headache, chest pain, dizziness or difficulty breathing and needs urgent care.
In an emergency call Rescue 1122 where the service is available, or go to the nearest hospital emergency department.