How to lower blood pressure through diet and exercise

Updated June 2026 | 5 min read
Expert contributors: Dr Pip Baker, Primary Healthcare GP, Royal Flying Doctor Service; Timothy Douge, accredited exercise physiologist and member of Exercise & Sports Science Australia
Words by Lucy E Cousins

Key takeaways

• Over one in 10 Australians have high blood pressure.
• Risk factors for high blood pressure include family history, excess weight, inactivity, smoking, high salt intake, alcohol and stress.
• The DASH Diet, a proven diet to decrease blood pressure, is low in sodium and saturated fats.
• Cardio, resistance training and mindfulness can help lower blood pressure naturally.

Wondering how to lower blood pressure? Diet and exercise changes can make a big difference.  

Around 3 million Australians live with hypertension, a condition where blood pressure stays consistently higher than normal. Over time, high blood pressure can damage your arteries and reduce the flow of blood and oxygen to your heart.

Hypertension is one of the main risk factors for the development of heart disease, explains Dr Pip Baker, Primary Healthcare GP at Royal Flying Doctor Service. Other risk factors include:

• family history
• smoking
• being overweight
• poor diet
• high cholesterol
• chronic stress
• lack of physical activity.

While some people may need to take medication to lower blood pressure, there are also many ways that may lower blood pressure naturally, including simple changes to what you eat and how you move. Speak to your doctor before deciding what's right for you.

How to lower blood pressure with a healthy diet

Diet is closely linked to blood pressure through salt intake, the overall quality of your diet and your body weight. For a healthy heart, Dr Baker recommends eating meals low in salt and saturated and trans fats, and high in fruit and vegies.

What’s the best diet to decrease blood pressure?

The DASH (Dietary Approaches to Stop Hypertension) diet has been shown to reduce blood pressure within four weeks. It prioritises whole grains and limits sodium to about 2,300mg daily (roughly one teaspoon of salt).

The DASH diet is based on:

• four to five servings a day each of fruit and vegies
• two to four servings a day of low-fat or fat-free dairy
• fewer than two servings a day of meat, seafood and fish
• four to five servings of legumes, nuts and seeds a week
• five or fewer servings of sugar a week.
  

High blood pressure foods to avoid include:

• takeaway food high in salt and fats
• processed meats, like sausages, deli meats and canned meats
• snacks with added sugar and preservatives
• pre-made sauces and dressings that may be high in salt.

Serving sizes in the DASH diet may not be like those of other eating plans. You can learn more about what a single serving looks like for each food group.

Does weight affect blood pressure?

While the recommended body mass index (BMI), calculated by measuring your weight in relation to your height, is between 18.5 and 24.9, Dr Baker says that’s not always appropriate for everyone. Instead, she recommends focusing on waist circumference.

• Adult males: less than 94 centimetres.
• Adult females: less than 80 centimetres.
  

“Waist circumference will have a bigger impact on someone’s blood pressure, insulin resistance and their likelihood of developing metabolic syndrome and diabetes,” she explains.

Does alcohol contribute to high blood pressure?

Regular excessive drinking is strongly linked to high blood pressure because it affects the nervous system, hormones and blood vessels. Australian guidelines recommend fewer than 10 standard drinks a week and no more than four drinks on any one day.

“There’s also the risk of alcohol-related injuries, as well as the long-term consequences of drinking excessive amounts of alcohol,” Dr Baker adds.

If you’d like to change your relationship with alcohol, Hello Sunday Morning’s Daybreak app is a free digital service available to Aussies that connects you anonymously with an online peer community to help you set alcohol-related behaviour change goals. Eligible HCF members can also be referred to additional mental health support through Daybreak^*.

How to lower blood pressure with exercise

In line with Australia’s physical activity and exercise guidelines, exercise physiologist Timothy Douge, a member of Exercise & Sports Science Australia (ESSA), recommends adults aged 18 to 64 aim for at least 150 minutes of moderate to vigorous exercise each week for heart health.

“Your heart is like all your other muscles – when you put it under stress repeatedly, it adapts and gets more efficient,” explains Timothy.

If exercise hasn’t been a regular habit for you, it’s best to check with your doctor before starting a new routine.

What are the best exercises to lower blood pressure?

• Cardio exercises: including brisk walking, jogging, swimming, cycling and dancing.
• Resistance training: like squats, lunges, push-ups, deadlifts and step-ups, where compound movements (exercises involving multiple joints and muscle groups working together) stimulate your heart rate.
• Isometric exercises: like static squat holds and planks, where you hold a position while tensing your muscles and not moving for set periods of time.
• Mindfulness practices: including meditation and yoga, which may help lower blood pressure naturally. Try sitting in a quiet place for 10 minutes with your eyes closed, silently repeating a word or sound. When stray thoughts interfere, let them go and return to your word or sound.

Can exercise increase blood pressure?

When you exercise, your blood pressure can increase in response to the extra demand for oxygen around the body, explains Timothy.

“But over time, exercise helps to lower blood pressure naturally, because putting your heart under stress means that it becomes a more steady and efficient system,” he adds.

If you have very high blood pressure and haven’t started on medication, Dr Baker recommends avoiding vigorous cardiovascular exercise.

“Also, stop exercising if you’re feeling short of breath or unwell, or you’re having chest pain,” she says. “See your GP so they can check your blood pressure.”

When to consult a medical professional

The Heart Foundation recommends getting your blood pressure checked at least every two years above the age of 18. Eligible members 18 years and older can get a free HCF Heart and Diabetes Health Check, delivered by the Victor Chang Cardiac Research Institute, at selected locations and dates^{^}.

If you have a chronic condition or high blood pressure, it’s essential to seek medical advice from your GP or specialist before making major lifestyle changes.

Prioritise your heart health

Beyond lifestyle changes, structured support programs can help you manage your blood pressure and protect your long-term heart health. Eligible members can access a range of preventive and management programs⁺, including phone coaching for heart conditions and diabetes with The COACH Program^®.