HealthInfo Canterbury
Self-care for high blood pressure
There are many things you can do to lower your blood pressure and reduce your risk of a heart attack and stroke. Even a small change can help and the more healthy choices you make the better.
- If you smoke, stop
This is the most important thing you can do to lower your blood pressure and prevent a heart attack and stroke.
- Move more
Being physically active can lower your blood pressure. Any form of physical activity is useful and even adding small amounts of extra movement can help. Aim for 30 to 60 minutes of physical activity such as walking, cycling or swimming, most days of the week.
- Make healthy food choices and maintain a healthy weight
Choose foods that are low in fat and salt and eat plenty of fruit and vegetables. Drink water and avoid drinks high in sugar such as fizzy drinks and many fruit juices. Eating too much liquorice is known to increase blood pressure.
- Limit the amount of salt you eat
Salt causes your body to hold on to water, which increases your blood pressure. Salt you add yourself during cooking and at the table isn't the main problem. Most of the salt you eat is hidden and comes from processed and packaged foods. There are a many steps you can take to reduce your salt intake.
- Limit the amount of alcohol you drink
Drinking within recommended guidelines can reduce your blood pressure.
On the next page: Measuring your blood pressure at home
Written by HealthInfo clinical advisers. Last reviewed December 2021.
Review key: HIHBP-25277
