High blood pressure (hypertension) is one of the most common health conditions in the UK. Often called the “silent killer,” it usually has no obvious symptoms but can increase the risk of heart disease, stroke, kidney disease, and other serious health problems if left untreated.

The good news is that healthy lifestyle changes can make a meaningful difference. If you’ve been told your blood pressure is high or you simply want to look after your heart these practical tips can help.

1. Know Your Blood Pressure

The first step is understanding your numbers. Regular blood pressure checks can identify high blood pressure early, even when you feel well.

If you’re eligible, ask about the NHS Blood Pressure Check Service available at Rey Pharmacy.

2. Eat More Fruit and Vegetables

A balanced diet rich in vegetables, fruit, whole grains, beans, nuts, and lean proteins can support healthy blood pressure.

Try to include a variety of colourful fruit and vegetables each day and choose wholegrain options where possible.

3. Reduce Salt Intake

Eating too much salt can contribute to high blood pressure.

Simple changes include:

• Taste food before adding salt.
• Choose lower-salt products where available.
• Limit processed and packaged foods, which can be high in hidden salt.

4. Stay Active

Aim for regular physical activity that suits your ability and health. Walking, cycling, swimming, or other moderate exercise can support heart health and help manage blood pressure.

If you’re new to exercise or have a medical condition, speak with a healthcare professional before starting a new routine.

5. Maintain a Healthy Weight

If you’re overweight, even modest weight loss may help improve blood pressure.

Our pharmacy team can provide advice on healthy weight management and lifestyle changes.

6. Limit Alcohol

Drinking alcohol in moderation can help reduce your risk of high blood pressure.

Follow current UK guidance on alcohol consumption and consider alcohol-free days each week.

7. Stop Smoking

Smoking damages blood vessels and increases the risk of heart disease and stroke.

If you’re ready to quit, support and smoking cessation services may be available through your local pharmacy or NHS services.

8. Manage Stress

Long-term stress can affect your overall health. While stress doesn’t directly cause hypertension, finding healthy ways to manage it can support your wellbeing.

Consider:

• Regular physical activity
• Mindfulness or relaxation techniques
• Adequate sleep
• Speaking with friends, family, or healthcare professionals when needed

9. Take Your Medicines as Prescribed

If you’ve been prescribed blood pressure medication, it’s important to take it exactly as directed. Don’t stop taking medication without discussing it with your GP or pharmacist.

If you have questions about your treatment, our pharmacists are happy to help.

10. Have Regular Health Checks

Routine blood pressure monitoring and health reviews can help identify changes early and support effective management.

Rey Pharmacy offers convenient health screening services and professional advice to help you take an active role in your health.

When Should You Seek Medical Advice?

Arrange a medical review if:

• Your blood pressure readings are consistently high.
• You have symptoms such as chest pain, severe headaches, or shortness of breath.
• You’re concerned about your heart health or have a family history of hypertension.

Seek urgent medical attention if you experience symptoms that could indicate a medical emergency.

Supporting Your Heart Health

Looking after your blood pressure is one of the most important steps you can take to protect your long-term health. Small, sustainable lifestyle changes combined with regular health checks can make a real difference.

If you’d like a blood pressure check, health screening, or advice on managing your medicines, the team at Rey Pharmacy is here to help.

Visit Rey Pharmacy today and take a positive step towards better heart health.