HealthInfo Aoraki South Canterbury
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.
This is the most important thing you can do to lower your blood pressure and prevent a heart attack and stroke.
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.
Choose foods that are low in unhealthy fats and salt. Eat plenty of vegetables, fruit and wholegrains. Drink water and avoid drinks high in sugar such as fruit juice and many soft drinks. Liquorice (including liquorice tea) is known to increase blood pressure.
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 many steps you can take to reduce your salt intake.
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