I'm a cardiologist — five daily moves to slash your risk of high blood pressure
The figure is shocking: one in three adults in the UK has high blood pressure. Hypertension dramatically raises the risk of heart attack, stroke, 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 show a quarter of young adults with hypertension aren’t getting it under control, compared with one in seven older patients. Blood pressure runs in families, but experts say it is also the result of 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, says: “Blood pressure is the most common condition that causes heart attack, yet is commonly undiagnosed. People need to feel empowered to take steps to reduce their blood pressure at home; simple changes can make a big difference.”
In This Article:
Fermented foods and fibre: two simple dietary levers
Fermented foods — kimchi, kefir, sauerkraut and miso — have long been known to support gut health, but research also shows they can lower both systolic and diastolic blood pressure. Blood pressure is measured with two numbers: systolic (pressure when the heart beats) and diastolic (between beats). Anything above 140/90 mmHg needs treating. “Fermented foods can be beneficial for lowering blood pressure alongside a healthy-balanced diet,” says Professor Kunadian. Dr. Holly Neill, nutritionist and science manager at Yakult, adds that the microbes in some fermented foods contribute to gut microbiota diversity, digestion, immune function and gut resilience. The fermentation process also enhances nutrients like polyphenols, which may strengthen the gut barrier and support heart health. There’s growing evidence of a gut–heart axis, with short-chain fatty acids from fiber digestion linked to positive heart health outcomes. Fibre is not absorbed by the body, but it is crucial for both gut and cardiovascular health. “Fibre is not just important for gut health but for the cardiovascular system as well,” says Kunadian, noting that gut integrity improves metabolic health and reduces inflammation. Other recommended changes include lowering salt, eating plenty of fruit and vegetables, and avoiding fatty foods. Australian researchers last year concluded that adding five extra grams of fibre daily could lower systolic BP by 2.8 mmHg and diastolic BP by 2.1 mmHg, while guidelines on fibre intake have often been underemphasised.
Move more, even in small steps: stairs, daily activity, and “exercise snacks”
Regular exercise strengthens the heart and makes the body more efficient at using oxygen. It lowers blood pressure and helps reduce excess body fat that can lead to insulin resistance. The NHS recommends 150 minutes of moderate aerobic activity per week, but not everyone has 30 minutes to spare. Small goals and short bursts count. “Regular consistent exercise is like taking five tablets,” says Kunadian. Any activity counts—walking, going to a game, or team sports—so long as it’s regular. Recent research suggests that just five minutes of exercise twice a day can meaningfully boost cardiovascular fitness. In a British Medical Journal study, 11 studies with 414 inactive adults found that brief “exercise snacks”—five-minute sessions, twice daily, three times a week—are easy to fit into daily life and deliver real gains. The researchers urged public health policies to promote movement breaks throughout the day.
Ditch smoking for good
Smoking is a major risk factor for heart disease and is responsible for almost a third of all heart disease deaths. It causes inflammation, increases plaque buildup and makes plaque rupture more likely, potentially triggering heart attacks or strokes. “Smoking is like pouring fuel on the fire,” says Professor Kunadian, emphasizing how harmful inhaled chemicals can be to cardiovascular health. Quitting smoking is one of the most effective steps you can take for your heart.
Moderation matters: limit alcohol for heart health
Experts advise drinking alcohol in moderation to help prevent high blood pressure. A 2023 study of 20,000 people found that blood pressure rises with alcohol consumption, starting from as little as one glass of wine per day. Reducing intake may also help with weight management, which influences BP. “My advice to patients on alcohol consumption is moderation,” says Kunadian. “For many it would not be achievable to suggest not to drink, but the risk increases with every drink, so patients should try to limit consumption.”
