Blood pressure is the force of blood pushing against the walls of your arteries. The first number measures the pressure when your heart pumps; the second measures the pressure when your heart relaxes.
High blood pressure — also called hypertension — usually causes no symptoms. You may feel completely well while it gradually places extra strain on your heart and damages the blood vessels supplying your brain, kidneys and eyes.
If it is not controlled, hypertension can increase the risk of heart disease and heart attack, stroke, heart failure, kidney disease, eye damage and vascular dementia.
A single high reading does not usually mean that you have hypertension. Blood pressure changes throughout the day and may rise temporarily because of activity, stress, pain or caffeine. A clinic reading of 140/90 mmHg or above normally requires confirmation with home or ambulatory monitoring.
Blood-pressure medication protects your future health even when you cannot feel it working. Do not stop taking it simply because your readings improve — the improvement may mean that your treatment is effective. Even a modest and sustained reduction in blood pressure can significantly reduce the risk of heart attack, stroke and heart failure.
Simple ways to prevent or improve high blood pressure
Choose one small action, practise it regularly, and add another when you feel ready.
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Know your numbers
High blood pressure usually causes no symptoms. Have it checked regularly, particularly if you are 40 or over, or have diabetes, kidney disease, excess weight, or a family history.
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Measure it correctly
Sit quietly for five minutes. Back supported, feet flat, legs uncrossed. Rest your arm at heart level, stay silent, and take two readings at least one minute apart. Look at the pattern over several days rather than one result.
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Reduce salt gradually
Adults should have no more than 6 g of salt a day. Most is already hidden in bread, processed meats, sauces, stock cubes, soups, ready meals, takeaways and savoury snacks. Use herbs, spices, garlic, lemon or vinegar for flavour.
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Compare food labels
Choose products with less salt and fewer red traffic lights. Compare similar foods per 100 g rather than relying on words like “healthy” or “natural”.
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Fill more of your plate with plants
Vegetables, fruit, beans, lentils, chickpeas and wholegrains provide fibre, minerals and nutrients that support cardiovascular health.
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Move every day
Walking, cycling, dancing, swimming, gardening and active play all count. Begin with ten minutes and build gradually towards at least 150 minutes of moderate activity each week where medically appropriate.
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Break up long periods of sitting
Stand, stretch or walk for a few minutes each hour. Small amounts throughout the day can be easier to sustain than one long session.
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Work towards a healthier weight if appropriate
Even modest, sustainable weight reduction can improve blood pressure. Avoid extreme diets; focus on regular meals, suitable portions, activity and long-term habits.
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Drink alcohol less often
Alcohol can raise blood pressure. If you drink, stay within the UK guideline of no more than 14 units a week, spread over at least three days, with several alcohol-free days.
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Do not smoke
Smoking temporarily raises heart rate and blood pressure, and greatly increases the risk of heart attack and stroke. Ask for professional support rather than managing alone.
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Avoid excessive caffeine
Coffee, energy drinks and other caffeinated products may temporarily raise blood pressure. Notice how they affect you.
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Protect your sleep
Keep a regular routine, and ask for help if you snore loudly, stop breathing during sleep, wake with headaches, or remain very tired. Sleep apnoea can contribute to hypertension that is difficult to control.
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Give your body time to recover from stress
Slow breathing, walking, music, stretching, prayer, mindfulness, or talking to someone you trust. Stress management supports wellbeing, but it does not replace treatment.
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Take medication consistently
Take it at the same time each day, using a pill organiser, alarm or routine as a reminder. Do not stop because you feel well or your readings improve. Speak to your clinician about side effects — another option may be available.
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Attend follow-up appointments
Blood tests and reviews may be needed to check kidney function, electrolytes, treatment effectiveness and adverse effects.
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Make it a family habit
Cook with less salt, keep water available, walk together, and make healthier foods easy to reach. Changes are easier when the household participates.
The ISH four-week blood pressure challenge
High blood pressure usually causes no symptoms. This challenge will help you understand your numbers and build small habits that protect your heart, brain, kidneys and future. It is not a competition, and you do not need to be perfect.
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Week 1
Know your numbers
Arrange a check if yours is unknown or overdue. Learn what the two numbers mean and practise the correct technique, using a validated upper-arm monitor with the correct cuff size. Record readings only as often as your clinician recommends, and look at the pattern rather than one isolated result.
- My usual reading
- My personal target
- My next review date
- The name and dose of any prescribed medication
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Week 2
Become a salt detective
Most salt is already inside the food we buy. Compare similar foods using the traffic-light label. Check bread, soups, sauces, stock cubes and ready meals. Eat processed meats less often. Taste food before adding salt, and use herbs, spices, garlic, lemon or vinegar. Adults should have no more than 6 g of salt a day from all sources; children need less.
- Which food is the biggest hidden source of salt in my diet?
- My lower-salt swap
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Week 3
Move your pressure
Give your heart ten active minutes every day — walking, dancing, cycling, swimming, gardening, active play, the stairs, or chair-based exercise if mobility is limited. If appropriate, build gradually towards at least 150 minutes of moderate activity each week. Stand, stretch or walk briefly each hour during long periods of sitting.
- Which activity makes me feel better and is realistic to repeat?
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Week 4
Protect the routine
Take prescribed medication consistently, using an alarm, pill organiser or daily routine as a reminder. Do not stop because you feel well or your readings improve. Choose vegetables, fruit, wholegrains and pulses regularly. Keep alcohol within UK guidance with alcohol-free days. Avoid smoking and excessive caffeine. Protect your sleep.
- Which three habits am I ready to continue?
My lower-salt swap will be… My regular activity will be… My medication or health reminder will be… My next blood-pressure check will be… The person who can support me is…
The ISH golden rules
- Know your numbers.
- Measure correctly.
- Look at patterns, not one isolated reading.
- Reduce salt gradually.
- Move in a way you enjoy.
- Take medication consistently.
- Never stop treatment without clinical advice.
- Ask for help with side effects.
- Start again after a difficult day.
Know your numbers. Protect your pressure. Every consistent action helps care for your heart, health and life.
You have been shown what is happening inside you. This is where you can go back to it — as often as you like, at your own pace, and read about the things that shape it.
Go inside