In Switzerland, approximately 1 in 5 adults has high blood pressure, and the proportion rises to around 1 in 2 people over the age of 65.

High blood pressure, or hypertension, is an important risk factor for cardiovascular disease and can contribute to serious complications if it remains uncontrolled.

Managing blood pressure involves more than medication alone. Healthy lifestyle habits can also play an important role in supporting cardiovascular health.

Why is controlling blood pressure important?

Untreated hypertension can affect the heart, brain, kidneys and other organs

High blood pressure often causes no noticeable symptoms. However, over time it can damage the heart and blood vessels and increase the risk of conditions such as:

• Heart attack

• Stroke

• Heart failure

• Kidney disease

• Eye problems

The Swiss Heart Foundation notes that people with untreated hypertension may have a considerably higher risk of stroke, heart attack or heart failure compared with people who have normal blood pressure. Appropriate treatment can significantly reduce these risks.

If you have been diagnosed with hypertension, continue taking any prescribed medication according to your doctor’s instructions and combine treatment with healthy lifestyle habits.

1. Exercise regularly

Regular physical activity can support cardiovascular health and blood pressure control

Aim for regular moderate-intensity physical activity adapted to your fitness level.

Activities may include:

• Walking

• Swimming

• Cycling

• Running

• Strength training

A commonly recommended target for adults is around 150 minutes of moderate-intensity physical activity per week.

Strength exercises can also help preserve muscle mass, which becomes increasingly important with age.

2. Maintain a healthy weight

Excess body weight can increase the risk of hypertension

Overweight and obesity are important modifiable risk factors for high blood pressure.

Maintaining a healthy weight through regular physical activity and a balanced diet can help support healthier blood pressure levels.

3. Follow a balanced and nutritious diet

What you eat can have a significant impact on cardiovascular health

A varied diet rich in nutritious foods can support blood pressure control.

Prioritise:

• Fruit and vegetables

• Whole grains

• Legumes

• Lean sources of protein

• Foods with limited amounts of saturated fat, salt and added sugar

Whenever possible, reduce highly processed foods and choose simple preparation methods such as boiling, steaming, baking or grilling.

4. Reduce salt intake

Too much salt can contribute to high blood pressure

A diet high in salt is one of the lifestyle factors associated with hypertension.

You can reduce salt intake by:

• Using herbs and spices to flavour food

• Limiting highly processed foods

• Avoiding adding unnecessary salt at the table

• Checking food labels for sodium content

Small changes made consistently can significantly reduce overall salt consumption.

5. Read food labels

Sodium can be hidden in many everyday foods

Some foods that may not taste particularly salty can contain substantial amounts of sodium.

Check nutritional labels and pay particular attention to processed foods such as:

• Certain breads

• Processed and cured meats

• Ready-made pizzas

• Prepared soups

• Sandwiches and other ready meals

Comparing products can help you choose options with less salt, saturated fat and added sugar.

6. Manage stress

Chronic stress can indirectly contribute to cardiovascular risk

Stress hormones can temporarily constrict blood vessels and increase blood pressure.

Stress can also encourage other behaviours that negatively affect cardiovascular health, such as:

• Poor diet

• Lack of physical activity

• Smoking

• Excessive alcohol consumption

• Poor sleep

Strategies such as physical activity, relaxation techniques, time outdoors and maintaining regular sleep habits can help support overall wellbeing.

7. Limit alcohol consumption

Excessive alcohol intake is associated with high blood pressure

Drinking excessive amounts of alcohol can contribute to the development and worsening of hypertension.

Reducing alcohol consumption can therefore form part of a broader strategy to manage cardiovascular risk.

8. Stop smoking

Quitting smoking reduces cardiovascular risk

Smoking is an important cardiovascular risk factor.

Stopping smoking can help protect the blood vessels and substantially reduce the risk of heart disease and stroke.

If you smoke and would like to stop, your doctor or another healthcare professional can advise you on suitable support.

9. Prioritise good-quality sleep

Both sleep duration and sleep quality can affect cardiovascular health

Poor-quality or insufficient sleep may be associated with an increased risk of hypertension.

Conditions such as:

• Sleep apnoea

• Restless legs syndrome

• Chronic insomnia

can interfere with restorative sleep and may require medical assessment.

To support healthier sleep:

• Try to go to bed and wake up at consistent times

• Keep your bedroom quiet, dark and comfortable

• Develop a relaxing bedtime routine

• Avoid very heavy meals immediately before going to bed

• Limit long or late daytime naps

Blood pressure control is a long-term commitment

Medication and lifestyle changes work together

High blood pressure can often be successfully managed, particularly when medical treatment is combined with healthy lifestyle habits.

Regular blood pressure checks are also important because hypertension frequently causes no symptoms. According to the Swiss Heart Foundation, a significant proportion of people with hypertension are unaware that they have it.

If your blood pressure is consistently elevated, discuss the results with your doctor rather than changing medication or treatment on your own.

Sources

Scientific and medical references

1. Swiss Heart Foundation. High blood pressure / Hypertension. Updated 2025.

2. British Heart Foundation. How to reduce your blood pressure: 6 top tips.

3. Harvard Medical School. 6 simple tips to reduce your blood pressure.

4. Mayo Clinic. 10 ways to control high blood pressure without medication.