Lowering it with lifestyle

Since February 2026, NICE has recommended that people with raised blood pressure who haven’t been diagnosed with hypertension are offered healthy-living advice.

Cut down on salt

Adults should have no more than 6g of salt a day, around 1 level teaspoon. The same limit applies from age 11. Around three-quarters of the salt we eat is already in packaged and everyday foods, so check labels.

Drink less alcohol

Avoid drinking more than 14 units of alcohol a week on a regular basis. If you regularly drink as much as 14 units a week, spread it over 3 or more days. One unit is 10ml, or 8g, of pure alcohol.

Be active

Aim for at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, plus muscle-strengthening activities on at least 2 days a week.

Lose weight if you’re overweight

The NHS advises losing weight if you’re overweight. For most adults, a BMI of 25 to 29.9 is overweight and 30 or more is obese. If you’re of South Asian, Chinese, other Asian, Middle Eastern, Black African or African-Caribbean background, a BMI of 23 to 27.4 is overweight and 27.5 or more is obese.

Go easy on caffeine

Don’t drink too much caffeine. Drinks high in caffeine include coffee, tea and cola. NICE advises against drinking too much coffee and other caffeine-rich drinks. Neither gives a set daily limit for blood pressure.

Stop smoking

The NHS simply says: do not smoke. NICE says people who smoke should be offered advice and help to stop.

Eat a balanced diet

Have a healthy, balanced diet. NICE says calcium, magnesium or potassium supplements should not be offered as a way to lower blood pressure.

Stress

Feeling stressed over a long period is a risk factor for high blood pressure. NICE’s clinical summary includes stress management as part of lifestyle advice.