Everyone with high blood pressure should assess their lifestyle and make changes where necessary. In some people, lifestyle changes are the only treatment needed to lower blood pressure and keep it under control.

The main lifestyle changes that will help to reduce high blood pressure are losing weight if you’re overweight, eating a healthy diet, and taking regular exercise. Talk to your doctor or nurse for help and advice on how to make these lifestyle changes safely.

The importance of different lifestyle approaches to controlling high blood pressure are described in the tables below.

- Weight-	Why is it important?
Stay within the healthy weight range (body mass index 19–25 kg/m2)	Being overweight is an important cause of high blood pressure. Losing weight often causes the blood pressure to fall; for many people, weight loss is the only treatment they need.Losing weight has many other health benefits – it helps lower

- Diet -	Why is it important?
Restrict your salt intake (usually to less than 6 grams/day, equivalent to 2.4 g/day dietary sodium)	Salt contributes to fluid retention, which raises the blood pressure. Restricting your salt intake will help to lower your blood pressure and keep it under control.Your doctor or dietician can set your daily salt limit and help you develop a low-salt eating plan.
Reduce your fat intake and increase fruits, vegetables, and fiber	A diet low in fat and rich in fruit, vegetables, and fiber keeps the heart and blood vessels healthy and will also help you keep your weight under control.
Avoid excessive alcohol consumption (Men: no more than 21 units/week; Women: no more than 14 units*/week)	Alcohol raises the blood pressure and is associated with heart and kidney disease. It is also high in calories, so can cause you to gain weight.
Avoid excessive caffeine consumption	Drinking more than five cups of coffee a day can increase your blood pressure.

*One unit is equivalent to half a pint of normal strength beer, or a small glass of wine, or one pub measure of spirits.

- Exercise -	Why is it important?
Take regular aerobic exercise (eg, brisk walking, jogging, cycling for at least 30 minutes on most days)	Regular exercise helps to keep the heart and blood vessels healthy, and also keeps your weight under control. You should talk to your doctor before starting an exercise program, as he or she can help you develop a fitness plan that suits your lifestyle.

- Smoking-	Why is it important?
If you smoke, stop	Smoking does not directly increase blood pressure, but it is strongly linked to heart disease. Stopping smoking has many health benefits – it reduces your risk of heart disease, heart attacks, lung disease, various types of cancer, and many other illnesses.

- Stress-	Why is it important?
Manage stress with relaxation techniques (eg, stress management, meditation, cognitive therapies, muscle relaxation techniques)	Techniques to reduce stress can help to lower blood pressure and may also improve your overall sense of health and wellbeing.

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