How to Manage High Blood Pressure: 7 Effective Lifestyle Strategies
Why Managing Hypertension Matters
High blood pressure (hypertension) is often called a “silent killer” — you may not feel symptoms, but over time it can strain your heart, damage blood vessels, and increase risk of stroke, kidney disease, and other complications. At Ashworths Clinic, we believe in a holistic approach: combining medical support with lifestyle habits that help you take control of your health.
Why management matters
Untreated hypertension can lead to serious and even life-threatening problems like heart attack, stroke, and kidney failure. But the good news is that, with the right approach, blood pressure can often be kept in a healthy range. Regular monitoring, medication when needed, and sustainable lifestyle changes all play a role in long-term control.
It’s not just about numbers — managing your blood pressure helps you feel better, reduces health risks, and gives you peace of mind.
7 lifestyle changes that help
Below are practical changes you can begin today to support healthy blood pressure:
1. Reduce salt intake:
Too much sodium causes your body to retain fluid, which increases blood volume and pressure. Try to limit processed and packaged foods; use herbs, spices, lemon juice, or garlic for flavour instead of salt.
2. Adopt a balanced, nutrient-rich diet:
Focus on vegetables, fruit, lean protein (fish, poultry, legumes), whole grains, and healthy fats like olive oil. The DASH diet (Dietary Approaches to Stop Hypertension) is well studied and shows good results in lowering blood pressure.
3. Maintain a healthy weight:
Even modest weight loss (5–10% of body weight) can have measurable benefits for blood pressure. Combine portion control with activity to make a sustainable difference.
4. Regular physical activity:
Aim for at least 150 minutes of moderate aerobic exercise (e.g. brisk walking, swimming, cycling) per week, plus strength training twice weekly. Exercise strengthens the heart and helps it pump more efficiently, lowering pressure.
5. Limit alcohol and avoid smoking:
Too much sodium causes your body to retain fluid, which increases blood volume and pressure. Try to limit processed and packaged foods; use herbs, spices, lemon juice, or garlic for flavour instead of salt.
6. Manage stress and get good sleep:
Chronic stress and poor sleep both contribute to blood pressure. Techniques like deep breathing, meditation, yoga, and setting a sleep routine can help. If you think you have sleep apnea or other sleep disturbances, mention it to your clinician.
7. Monitor at home and keep regular check-ups:
Home blood pressure monitoring gives you better data over time, helping you adjust habits or treatment as needed. Bring your readings to your clinic visits so your clinician can see trends, not just one measurement.
When to seek clinical support
These lifestyle strategies are powerful, but sometimes they’re not enough on their own — especially if readings remain high or if you have other risk factors (diabetes, kidney disease, family history, etc.). That’s when safe, evidence-based medical support is essential.
You should contact a clinician if:
- Your blood pressure consistently stays above 140/90 mmHg (or higher, depending on your individual risk profile)
- You experience symptoms like severe headaches, dizziness, chest pain, blurred vision
- You have additional risk factors (e.g. diabetes, heart disease)
- You’re unsure whether your lifestyle changes are sufficient
At Ashworths Clinic, we provide the diagnostic tools, monitoring, and treatment plans you need — working side by side with you to find the right balance between lifestyle and medication.
How Ashworths Clinic supports you
When you come to us for hypertension care, this is how we help:
- A detailed blood pressure assessment, including multiple readings and trend tracking
- A tailored care plan combining lifestyle advice and, if needed, safe medication
- Regular follow-ups and adjustments so your treatment stays optimal
- Supportive guidance on diet, exercise, and stress management
- Aftercare and long-term monitoring to keep you on track for better heart health
We believe in a partnership — you’re not alone. With consistent habits and expert support, many patients see meaningful improvements and stability.
Take control of your heart health today. Book your blood pressure check at Ashworths Clinic in Ashford, Lyminge, or Folkestone — and start your journey to healthier living.
