Smoking does not directly cause high blood pressure, but it puts you at much higher risk of a heart attack and stroke. It's fine to drink tea and coffee as part of a balanced diet, but it's important that these drinks are not your main or only source of fluid. If you're a big fan of coffee, tea or other caffeine-rich drinks, such as cola and some energy drinks, consider cutting down. Cut down on caffeineĭrinking more than 4 cups of coffee a day may increase your blood pressure. Physical activity can include anything from sport to walking and gardening. Regular exercise can also help you lose weight, which will also help lower your blood pressure.Īdults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity, such as cycling or fast walking, every week. Get advice on losing weight safely Get activeīeing active and taking regular exercise lowers blood pressure by keeping your heart and blood vessels in good condition. If you do need to lose some weight, it's worth remembering that just losing a few pounds will make a big difference to your blood pressure and overall health. Lose weightīeing overweight forces your heart to work harder to pump blood around your body, which can raise your blood pressure.įind out if you need to lose weight with the BMI healthy weight calculator spread your drinking over 3 days or more if you drink as much as 14 units a weekįind out how many units are in your favourite drink and get tips on cutting down.Īlcohol is also high in calories, which will make you gain weight and can further increase your blood pressure.men and women are advised not to regularly drink more than 14 units a week.Staying within the recommended levels is the best way to reduce your risk of developing high blood pressure: Regularly drinking too much alcohol can raise your blood pressure over time. Aim to eat less than 6g (0.2oz) of salt a day, which is about a teaspoonful.Įating a low-fat diet that includes lots of fibre, such as wholegrain rice, bread and pasta, and plenty of fruit and vegetables also helps lower blood pressure.Īim to eat 5 portions of fruit and vegetables every day.įind out how to get your 5 A Day Limit your alcohol intake The more salt you eat, the higher your blood pressure. The Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet. Healthy dietĬut down on the amount of salt in your food and eat plenty of fruit and vegetables.
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.
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