High blood pressure also known as hypertension affects nearly 1 in 3 adults in the UK.

The good news? There’s a lot you can do to lower your blood pressure naturally, and most of it starts with small, manageable changes. Here are some top tips to help you take control of your heart health—one step at a time.

1. Cut Back on Salt

Excess salt is one of the biggest contributors to high blood pressure.

• Aim for less than 6g of salt a day—that’s about one teaspoon total.
• Watch out for “hidden salt” in bread, sauces, ready meals, and snacks.
• Try flavouring meals with herbs, garlic, lemon juice, or spices instead.

Start reading labels—look for “low sodium” or 0.3g salt per 100g or less.

2. Eat More of the Good Stuff

Your heart loves a diet rich in whole, nutrient-dense foods.

• Fill half your plate with vegetables, especially leafy greens.
• Include potassium-rich foods like bananas, sweet potatoes, spinach, and beans.
• Choose whole grains, lean protein, and heart-healthy fats (like olive oil, avocado, and nuts).

A heart-healthy diet isn’t about restriction—it’s about giving your body what it needs to thrive.

3. Move Daily, even a Little

Physical activity can lower your blood pressure in just a few weeks.

• Aim for 30 minutes of movement most days—brisk walks, cycling, swimming, or dancing all count.
• If you’re just starting, break it into 10-minute bursts throughout the day.
• Climbing stairs, gardening, and even housework can all make a difference.

Our Tip: Find something you enjoy—when movement feels good, you’ll stick with it.

4. Stress Less (It Really Matters)

Chronic stress can push your blood pressure up—and keep it there.

• Try relaxation techniques like deep breathing, meditation, journaling, or even quiet time with a book.
• Say “no” when you need to. Protect your time and energy.

Your mental wellbeing is just as important as your physical health.

5. Stop Smoking, Cut Down on Alcohol

• Smoking damages your blood vessels and makes your heart work harder.
• If you smoke, quitting is one of the best things you can do for your health.
• Alcohol? Keep it moderate—14 units per week max (that’s around 6 pints of beer or 6 glasses of wine).

Need support? Talk to your GP or local stop smoking services—there’s help there.

6. Watch Your Weight

Even a small amount of weight loss can help bring your blood pressure down.

• Focus on sustainable changes, not extreme diets.
• Set simple goals: smaller portions, more veg, fewer sugary drinks.
• Celebrate progress—every little bit counts.

Chequers Take: It’s not about a number on the scale—it’s about how you feel, move, and live.

7. Take Medications as Prescribed

If you’ve been prescribed blood pressure medicine, it’s important to take it exactly as directed.

• Don’t skip doses, even if you feel fine.
• If you have side effects, talk to your doctor—there are always options.

Set reminders or keep meds where you’ll see them daily.

Final Word from us

Managing high blood pressure isn’t about being perfect, it’s about being consistent. You don’t need to do everything at once. Start with one or two small changes and build from there.

Remember: you’re in control, and your heart will thank you for every positive choice you make.

Until next time,
Dr. Naseef

Need a little more support? We’re here.

If this blog has raised questions for you or you’re ready to take the next step in managing your High Blood Pressure, we’re here to help at Chequers.

You can book a private GP appointment with us for personalised guidance, blood tests, or specialist referrals. We also offer ultrasound scans and a full range of diagnostic support, all under one roof.

Whether it’s for clarity, confidence, or a proper plan, we’re just a click away.

Book an appointment today or call us on 01204 928850 to speak with our friendly team.

Take care,
Chequers