High blood pressure often has no noticeable symptoms, so a reading is more useful than guessing how you feel. One raised measurement does not always mean you have hypertension: readings can change with stress, activity, caffeine and the way they are taken. A pharmacist or GP can explain whether you need repeat measurements or home monitoring. Alongside medical advice, these five habits are useful starting points.
1. Cut back on salt
The NHS advises adults to eat no more than 6g of salt a day, including salt already in packaged food. Check labels on bread, sauces, ready meals and savoury snacks; you may be surprised where it adds up. Try seasoning with herbs, spices, lemon or garlic rather than adding salt at the table. If you have a medical condition that affects your diet, or you use a potassium-based salt substitute, ask a clinician before changing what you eat.
2. Move regularly in a way you can sustain
UK guidance encourages adults to build towards at least 150 minutes of moderate activity a week, such as brisk walking or cycling, as well as strengthening activity on two days. Start at a level that is realistic for you. Short walks still count, and gradually doing more is often easier to maintain than a sudden intensive routine. If you have chest symptoms or a health condition that limits exercise, ask for individual advice first.
3. Work towards a weight that supports your health
If you are above a healthy weight, gradual changes to food, activity and sleep can help your blood pressure. You do not need to chase a rapid target or follow a restrictive diet. Regular meals, appropriate portions and a mix of vegetables, fruit, wholegrains and protein are practical foundations. Your pharmacist or GP can help you decide whether weight management support is appropriate for you, especially if you take medicines or have other conditions.
4. Keep alcohol within recommended limits
If you drink, the UK low-risk guidance is no more than 14 units a week, spread over three or more days. Check the units on the label: a large glass of wine or a strong beer can count as more than one drink. Alcohol-free days and smaller servings are simple ways to cut down. If you depend on alcohol, seek medical advice before stopping suddenly, as withdrawal can be dangerous.
5. Stop smoking and make time for rest
Smoking harms the heart and blood vessels even if a single blood pressure reading seems normal. Ask a pharmacist about stop-smoking support and nicotine replacement options. Sleep and stress matter too: try a consistent bedtime and make space for activities that help you unwind. These steps support your health, but they are not a substitute for treatment if a clinician has recommended it.
Check your reading and follow it up
For a reading, sit quietly for a few minutes with your feet flat on the floor and your arm supported. Avoid talking during the measurement. If advised to monitor at home, follow the instructions for your cuff and record readings as directed, rather than reacting to one number. Do not stop prescribed blood pressure medicine because a reading improves. If your reading is very high or you feel unwell, seek prompt medical advice; call 999 for chest pain, stroke symptoms or severe breathing difficulty.