The figure is shocking: one in three adults in the UK has high blood pressure.
Hypertension, as it is known medically, dramatically raises the risk of heart attacks, strokes, kidney failure and even dementia.
Because it causes no symptoms, many go undiagnosed until serious damage is done. Yet caught early, these outcomes are preventable.
NHS data shows a quarter of young adults with hypertension aren’t getting it under control, compared with one in seven older patients.
High blood pressure does have a significant genetic component and often runs in families.
But experts have long suggested it is also the result a complex mix of lifestyle and environmental factors—and there are simple steps you can take to reduce it.
Professor Vijay Kunadian, a specialist in interventional cardiology at Newcastle University, said: ‘Blood pressure is the most common condition that causes heart attack but yet is commonly undiagnosed.
‘People need to feel empowered to take steps to reduce their blood pressure at home, as simple changes can make a big difference.’
Hypertension, as it is known medically, dramatically raises the risk of heart attacks, strokes, kidney failure and even dementia
According to Professor Kunadian here are five simple changes that can help reduce pressure.
Opt for fermented foods
Fermented foods, including kimchi, kefir, sauerkraut and miso have long been known to be good for the gut.
But research has also found they can cause significant reductions in both systolic and diastolic blood pressure.
Measuring blood pressure produces two numbers: systolic – the pressure when the heart beats – and diastolic – the pressure between beats.
Anything above 140 (systolic) and 90 (diastolic) needs treating.
‘Fermented foods can be beneficial for lowering blood pressure alongside a healthy-balanced diet,’ says Professor Kunadian.
‘This is because they can break down fatty acids and in turn reduce cholesterol.’
Dr. Holly Neill, nutritionist and science manager at yakult: ‘Certain fermented foods are well-known for supporting gut health.
‘Studies show that microbes in some fermented foods contribute to diversity in the gut microbiota, fostering digestion, immune function, and overall gut resilience.
‘The fermentation process also enhances nutrients such as polyphenols, which can help strengthen the gut barrier, support immune function, and reduce toxins.
‘There’s growing evidence of a connection between gut bacteria and heart health, often referred to as the gut-heart axis.
‘One possible explanation involves short-chain fatty acids, which are produced when gut bacteria break down fibre. These compounds have been linked to positive heart health outcomes.’
Focus on fibre
The other dietary choice you can make is affordable and readily available: fibre.
Unlike other carbohydrates such as sugar and starch, it is not absorbed by the body and helps keep the gut healthy.
‘Fibre is not just important for gut health but for the cardiovascular system as well,’ says Professor Kunadian.
‘This is because gut integrity will improve metabolic health by optimising uptake of nutrients but it also has anti-inflammatory properties.
‘Other diet changes people should consider are lowering salt consumption, having a diet rich with fruit and vegetables and avoiding fatty foods.’
Research last year also concluded that consuming an extra five grams per day would reduce the blood pressure reading top number (systolic) by 2.8 and bottom (diastolic) by 2.1.
Australian scientists concluded: ‘Despite numerous guidelines recommending lifestyle modifications as first-line treatment for hypertension, specific recommendations regarding fibre intake have been notably absent.’
Don’t underestimate the power of stairs
Regular exercise has long been known to strengthen the heart muscle and makes the body more efficient at pulling oxygen out of the blood.
It also brings down blood pressure and helps reduce the excess body fat that can lead to insulin resistance and other metabolic disorders.
The NHS recommends that adults get 150 minutes of moderate aerobic activity per week.
But not everyone has 30 minutes each day to hop on a treadmill or do high-intensity training. That’s where small goals and short bursts of exercise can come in.
‘Regular consistent exercise is like taking five tablets,’ says Professor Kunadian.
‘This can be anything from walking, going to the game or team sports. As long as it is regular it is the best thing you can do for your heart.’
Research last week also suggested just five minutes of exercise twice a day can give inactive people a major boost to heart health.
Scientists found that brief bursts of activity—even as short as five minutes—can significantly improve cardiovascular fitness (CRF), a key measure of how efficiently the heart, lungs and blood vessels deliver oxygen to the muscles.
Better CRF has long been linked to a lower risk of heart disease, heart attack and early death.
The findings, drawn from 11 studies involving 414 inactive men and women with body mass indexes ranging from normal to obese, show that ‘exercise snacks’—five-minute sessions done twice daily, three times a week—can make a measurable difference.
Writing in the British Medical Journal, the researchers said: ‘Their easy integration into daily routines addresses common barriers, such as lack of time and low motivation.
‘In addition to research efforts, public health policies should aim to integrate exercise snacks into daily life by encouraging movement breaks throughout the day.’
Ditch smoking for good
Research suggests smoking is responsible for almost a third of all heart disease deaths, a major risk factor of sustained high blood pressure.
Smoking causes inflammation, increases plaque buildup and makes it more likely that plaque will rupture and form blood clots, which can lead to a heart attack or stroke.
‘Smoking is like pouring fuel on the fire,’ says Professor Kunadian. ‘It is one of the worst things you can do to your body, as you are inhaling toxic chemicals, which among other things will impact your cardiovascular health.’
Stick to no more than one glass a night
Experts suggest that drinking alcohol should be done in moderation to prevent high blood pressure.
One 2023 study, spanning several decades and including 20,000 people, suggests that blood pressure increases in line with alcohol consumption, starting from as little as one glass of wine per day.
Reducing your alcohol intake may also help you lose weight, which also impacts blood pressure.
‘My advice to patients on alcohol consumption is moderation,’ says Professor Kunadain.
‘For many it would not be achievable to suggest not to drink, but the risk increases with every drink so patients is to try and limit consumption.’
