Brighton & Hove self-care guide
Lifestyle changes that can help lower blood pressure
Managing high blood pressure often starts with small, practical changes. These do not need to be dramatic. A little less salt, more movement, better sleep, support to stop smoking, or regular home readings can all help build better heart health over time.
Important: Lifestyle changes can support your blood pressure, but they should not replace prescribed medication unless a healthcare professional advises you to make a change.
What this guide covers
1. Eat well and reduce salt
A heart-friendly diet does not have to be complicated. Start with fresh meals where possible and cut down on processed foods, which often contain hidden salt.
- Goal: keep salt intake under 6g per day.
- Try: fruit, vegetables, whole grains and lean proteins.
- Small swap: use herbs, spices, lemon or garlic instead of extra salt.
Local support:
Brighton & Hove Healthy Lifestyles Team, and Brighton & Hove Food Partnership for cookery classes and healthy recipes.
2. Cut back on alcohol
Alcohol can raise blood pressure, especially when intake creeps up over time. Spreading drinks across the week and adding alcohol-free days can make the change feel easier.
- Goal: no more than 14 units per week.
- Try: alternate alcoholic drinks with water or alcohol-free options.
- Tip: choose a few alcohol-free evenings each week.
Local support:
Healthy Lifestyles Team and Change Grow Live Brighton.
3. Work towards a healthy weight
Even modest weight loss can help reduce blood pressure for some people. The most useful changes are usually the ones you can keep doing.
- Goal: gradual, sustainable progress.
- Try: build meals around protein, fibre and vegetables.
- Tip: focus on routines rather than quick fixes.
Local support:
Gloji Brighton & Hove and Healthy Lifestyles Team weight coaching.
4. Move more often
Regular movement helps your heart and blood vessels work more efficiently. Walking counts. Gardening counts. Dancing in the kitchen counts too.
- Goal: 150 minutes of moderate activity each week.
- Add: strength exercises twice a week if you can.
- Start small: 10 minutes is better than nothing.
Local support:
Active for Life and Brighton & Hove Healthwalks.
5. Keep an eye on caffeine
Caffeine affects people differently. If you notice your blood pressure is higher after coffee, tea or energy drinks, reducing your intake may help.
- Goal: consider limiting tea or coffee to 2–3 cups per day.
- Try: decaf, herbal teas or water.
- Tip: avoid caffeine late in the day if sleep is affected.
6. Get support to stop smoking
Stopping smoking is one of the best changes you can make for your heart and circulation. You do not have to rely on willpower alone.
- Goal: aim to stop completely, with support if needed.
- Try: medication, nicotine replacement and behavioural support.
- Tip: plan for triggers before they happen.
Local support:
Help to Stop Smoking Brighton & Hove.
7. Reduce stress and improve sleep
Stress and poor sleep can make healthy routines harder to maintain. A regular wind-down routine can support both your mood and your heart health.
- Goal: aim for 7–9 hours of quality sleep.
- Try: breathing exercises, mindfulness, gentle movement or a calming hobby.
- Tip: keep wake-up times as consistent as possible.
Local support:
Brighton & Hove Wellbeing Service and Together Co social prescribing.
8. Monitor your blood pressure
Keeping a record of your readings can help you and your healthcare team understand what is changing over time.
- Goal: check regularly if advised to do so.
- Try: write down the date, time and reading.
- Tip: bring your readings to appointments or reviews.
Where to check:
At home if you have a monitor, or ask your local pharmacy or GP practice.
A simple 7-day starter plan
Pick one or two of these ideas this week. Small steps are easier to repeat — and repeated steps are what create change.
Brighton & Hove support directory
Free and local support can make lifestyle changes feel much more achievable. Here are useful services to explore.
Diet & healthy eating
Healthy Lifestyles Team
One-to-one coaching for healthy eating, meal planning and reducing salt.
Access: call 01273 294589.
Food Partnership: bhfood.org.uk
Weight loss & healthy weight
Gloji Brighton & Hove
Free 12-week weight management programmes for eligible residents.
Access: brighton-hove.gloji.co.uk or call 0800 054 1190.
Physical activity
Active for Life
Free and low-cost beginner-friendly classes.
Healthwalks: free guided walks across the city.
Smoking support
Help to Stop Smoking
Free local support, medication and behavioural help.
Stress, mental health & sleep
Brighton & Hove Wellbeing Service
Talking therapies and support for anxiety, stress and low mood.
Need help deciding where to start?
Making changes can feel easier when you have support. Speak with your GP practice, pharmacist or one of the local services above to create a plan that feels realistic for you.
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