What lifestyle changes can lower my blood pressure without medication?

High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, exercising regularly, drinking less alcohol, and stopping smoking. Cutting down on salt is one of the most effective changes. The NHS recommends eating no more than 6g of salt a day. If lifestyle changes alone are not enough, your doctor may recommend medication.

At 150/95, lifestyle changes can make a real difference. The biggest impact comes from: 1) Reducing salt to under 6g per day — check labels, processed foods are the main culprit. 2) Losing weight if overweight — even 5kg can drop your reading by 5-10 points. 3) Exercise — 30 minutes of brisk walking 5 times a week. 4) Limiting alcohol. 5) Reducing caffeine. Most GPs will give you 3-6 months to try this before starting medication. Monitor at home to track progress.

This is an important cardiovascular question. We recommend speaking with your GP for personalised advice. You can also contact NHS 111 (free, 24/7) for urgent guidance, or visit nhs.uk for trusted health information. Please note: this is general health information, not a substitute for professional medical advice.