# How to lower your risk of high blood pressure

_You can lower your risk of high blood pressure by taking these steps: eat less salt: go easy on added salt, stock cubes and salty snacks; eat more..._

Canonical: https://guides.mywellnesshealth.co.ke/health/hypertension/prevention

Author: My Wellness Health, Editorial team · Reviewed by: the My Wellness Health clinical team on 7 Oct 2026

Last updated: 7 Oct 2026 · Published by My Wellness Health — Preventive Healthcare & Care Navigation

> You can lower your risk of high blood pressure by taking these steps: eat less salt: go easy on added salt, stock cubes and salty snacks; eat more vegetables, fruit and whole grains; and be active for at least 150 minutes a week. Not every case can be prevented, which is why regular checks matter.

**Kenyan adults with high blood pressure who knew it:** About 1 in 6
_Kenya STEPwise survey 2015._

**High blood pressure: at a glance**

| Who should get checked | How it is checked | How we help | Fee |
| --- | --- | --- | --- |
| All adults from 18: have your blood pressure measured | A blood pressure measurement with a validated upper-arm cuff | Hypertension assessment | Hypertension and diabetes assessment, KES 200 |

## How to lower your risk of high blood pressure: your questions answered

**Q: How can I lower my risk of high blood pressure?**

A: Eat less salt: go easy on added salt, stock cubes and salty snacks. Eat more vegetables, fruit and whole grains. Be active for at least 150 minutes a week. Keep a healthy weight and waist size. Avoid tobacco and limit alcohol. Check your blood pressure at least once a year.

**Q: Can high blood pressure be prevented completely?**

A: Not always. Some risk factors, such as age and family history, cannot be changed, so finding problems early through checks matters as much as healthy habits.

**Q: Which risk factors can't I change?**

A: A parent or sibling with high blood pressure. Age, especially over 40.

**Q: What signs should I watch for?**

A: Signs worth checking include usually no symptoms at all, which is why it is called a silent condition; severe headaches, at very high readings; chest pain or difficulty breathing; and dizziness, nausea or vomiting.

**Q: How can My Wellness Health help?**

A: Knowing your own risk factors is the first step. The hypertension assessment asks about 45 questions: when your blood pressure was last checked, diagnosed conditions and their follow-up, family history, waist size, salt, activity, alcohol, tobacco and sleep. It flags urgent warning signs and tells you when your next check is due. It costs KES 200. A care navigator calls you back within 2 hours (Monday to Saturday, 8am to 8pm) to book what you need at a facility that suits your budget and location.

This page is health information to help you understand risks and next steps. It is not a diagnosis and does not replace a consultation with a qualified clinician. My Wellness Health is not a diagnostic service: we help you understand your risk and connect you with the right screening and care. In an emergency, go to the nearest hospital or call 999 or 112. If you are thinking of harming yourself, call Befrienders Kenya on +254 722 178 177 or the Kenya Red Cross toll-free line 1199.

## Sources

- [My Wellness Health](https://www.mywellnesshealth.co.ke/)
- [Ministry of Health Kenya, Protocols for Management of Selected NCDs at Primary Care (2025)](https://health.go.ke/sites/default/files/2025-07/FINAL_NCD%20protocols.pdf)
- [Mohamed et al., Hypertension in Kenya: Kenya STEPwise survey 2015 (BMC Public Health, 2018)](https://bmcpublichealth.biomedcentral.com/track/pdf/10.1186/s12889-018-6052-y)

## More on this condition

- [High blood pressure: signs, risks and checks in Kenya](https://guides.mywellnesshealth.co.ke/health/hypertension)
- [High blood pressure screening in Kenya | My Wellness Health](https://guides.mywellnesshealth.co.ke/health/hypertension/screening)