Blood Pressure Programme

Lower your Blood Pressure Naturally, Without Guesswork

Pinpoint your top 1 to 2 drivers (based on your own readings)

Build a personalised weekly plan you can actually stick to

10 minutes a day to find what actually moves your numbers

GET STARTED FOR FREE

Lower your Blood Pressure Naturally, Without Guesswork

Pinpoint your top 1 to 2 drivers (based on your own readings)

Build a personalised weekly plan you can actually stick to

10 minutes a day to find what actually moves your numbers

GET STARTED FOR FREE

Lower your Blood Pressure Naturally, Without Guesswork

Pinpoint your top 1 to 2 drivers (based on your own readings)

Build a personalised weekly plan you can actually stick to

10 minutes a day to find what actually moves your numbers

GET STARTED FOR FREE

Lower your Blood Pressure Naturally, Without Guesswork

Pinpoint your top 1 to 2 drivers (based on your own readings)

Build a personalised weekly plan you can actually stick to

10 minutes a day to find what actually moves your numbers

GET STARTED FOR FREE

Simple lifestyle changes clinically validated by 500+ studies

“Across 38 randomized trials (2 to 12 weeks), isometric exercise training lowered resting blood pressure more than HIIT, reducing systolic BP by 8.50 mmHg vs 2.86 mmHg and diastolic BP by 4.07 mmHg vs 2.48 mmHg, respectively”
British Journal of Sports Medicine
Systematic review & meta-analysis of randomised controlled trials, 2022
Across 38 randomized controlled trials, magnesium supplementation reduced blood pressure by about 3/2 mmHg versus placebo (SBP -2.81, DBP **-2.05) which is modest overall but tends to be larger in people with hypertension and/or low magnesium.
American Heart Association
Hypertension – Systematic review & meta-analysis of randomised controlled trials, 2025
"Regular physical activity lowers systolic blood pressure by around 5 mmHg in people with elevated or high blood pressure."
World Health Organization
WHO Guidelines on Physical Activity and Sedentary Behaviour, 2020
“In a meta-analysis of 16 cohort studies (1,044,035 people), short sleep is linked to a higher risk of developing hypertension (about 7% higher overall, and ~11% higher when sleep is under 5 hours).”
PLOS ONE
Systematic review & meta-analysis of cohort studies, 2024
“In the 20,995-participant SSaSS trial, replacing regular household salt with a potassium-enriched salt substitute lowered systolic blood pressure by about 3.3 mmHg and reduced stroke rates”
National Health and Medical Research Council of Australia
Salt Substitute and Stroke Study - SSaSS
"Across 13 prospective cohort studies (314,827 participants), coffee intake was not significantly associated with hypertension risk."
Journal of Korean Medical Science
Coffee Intake and Risk of Hypertension: A Meta-Analysis of Cohort Studies
"Across 15 randomized trials, breathing exercises produced a modest but significant drop in blood pressure, lowering systolic BP by about 7.1 mmHg and diastolic BP by about 3.4 mmHg versus controls"
International Journal of Cardiology
Effect of breathing exercises on blood pressure and heart rate: A systematic review and meta-analysis
For more information, view our source library.
View more sources

Not opinions. Not hacks. Evidence you can point to.

Your numbers are all of the place? We know the pain

83%

of best-selling wrist BP monitors are not validated.

99%

of people miss at least one key step when measuring BP at home.

1 in 3

“high BP” clinic results can be a white-coat effect.

A full lifestyle overhaul is not the answer

Stop trying everything. Run a simple process that reveals what matters for you.

Establish an accurate

baseline

Establish an

accurate

baseline

Identify your drivers

Develop your personal

blueprint

Develop your

personal

blueprint

GET STARTED FOR FREE

In just 10 minutes per day, identify what actually moves your BP

Don’t let your BP hold you back from living your best life.

Blood Pressure Snapshot

Kitchen Audit & Overhaul

Sodium Replacement Recipes

Personal Weekly Blueprint

Your Top 1–2 BP Drivers

Isometric Training for Blood Pressure

Sleep Routine Reset

Breathwork and Stress Downshift Tools

GET STARTED FOR FREE

Different bodies, different drivers. Find what works for your physiology

Am I salt sensitive?Which exercise actually matters?Why does my blood pressure spike in the doctors office?Should I stop drinking coffee?Am I salt sensitive?Which exercise actually matters?Why does my blood pressure spike in the doctors office?Should I stop drinking coffee?

Is the DASH diet right for me?Am I measuring at the right times?Do I get different numbers in the morning vs evening?Is my BP mostly high or just spiking sometimes?Is the DASH diet right for me?Am I measuring at the right times?Do I get different numbers in the morning vs evening?Is my BP mostly high or just spiking sometimes?

Does strength training help my BP?Do late meals raise my morning BP?Do I have an anxiety pattern that looks like hypertension?Do late meals raise my morning BP?Does my poor sleep cause my BP?Does strength training help my BP?Do late meals raise my morning BP?Do I have an anxiety pattern that looks like hypertension?Do late meals raise my morning BP?Does my poor sleep cause my BP?

Isn’t it all just genetics? No!

80%

of premature heart disease and strokes are preventable!

— World Heart Federation, World Heart Report 2023

GET STARTED FOR FREE

80%

of premature heart disease and strokes are preventable!

— World Heart Federation, World Heart Report 2023

GET STARTED FOR FREE

Who is Cento for?

Recently diagnosed
Learn what matters most to reduce blood pressure naturally
In active treatment
Support your clinical treatment with lifestyle interventions
With Family Risk
Stay a step ahead and stay healthy longer

Recently diagnosed
Learn what matters most to reduce blood pressure naturally
In active treatment
Support your clinical treatment with lifestyle interventions
With Family Risk
Stay a step ahead and stay healthy longer

Common advice is overwhelming and often misleading

What they are not telling you:

70% of the sodium you eat does not come from the salt shaker

Most supplements advertised for BP have no impact

Lifestyle changes can lower the top number by up to 20 mmHg.

The team behind Cento

Wellness solutions that complement (not replace!) medical treatment.

Based on lifestyle interventions from more than 500 independent and clinically validated studies.

Reviewed by international clinical experts

For many people, better outcomes start with a structured lifestyle plan that complements clinical care.

— Dr Harald Wilbert, MD, Clinical Advisory Board Member

For many people, better outcomes start with a structured lifestyle plan that complements clinical care.

— Dr Harald Wilbert, MD, Clinical Advisory Board Member

Draws on insights from 500+ peer-reviewed studies published in leading journals¹

A holistic solution to BP

Keep what works for your body, drop what does not.

Smart Eating

Efficient Exercise

Better Sleep

Calmer Stress

Cento adapts to your needs. Pick your level of support

Self-paced

Self-paced programme

Start anytime. Move at your own pace.

Start anytime and move at your own pace

Follow a simple home BP routine

Work through key levers one by one (sleep, stress, salt, movement, supplements)

Use trackers and prompts to spot patterns

Lifetime access to the full protocol & templates

GET STARTED FOR FREE

Coach-guided

Coach-guided programme

Extra accountability and guidance. Everything in Self-guided, plus

1:1 support from a wellness coach

Your personalised action plan (built around your lifestyle and goals)

Weekly check-ins to stay accountable and on track

Clear priorities so you focus on what moves BP most

GET STARTED FOR FREE

See results in just 7 days

A clearer BP Snapshot

Get a trustworthy picture of your BP pattern, so you’re not reacting to random spikes.

Your top 1–2 drivers

Identify the 1 to 2 changes that make the biggest difference for your blood pressure.

A plan you can stick to

Build a simple weekly routine that fits real life and supports lower, steadier BP long term.

GET STARTED FOR FREE

Florence

Sep 20, 2025

“I thought I already knew what to do for my BP. I didn’t. The course helped me understand how my everyday habits were quietly affecting my blood pressure.”

Frequently asked questions

Is the programme right for me?

Who should not join the Cento BP Protocol?

How do I access the programme after I join?

Why do you limit the number of seats in each programme cohort?

Do I need a home blood pressure monitor?

How much time does it take each day?

What if I miss a day or I cannot do it perfectly?

Does this replace my doctor or medication?

Is this programme AI-based?

Do I need insurance?

Can I join from anywhere in the world?

What's your refund policy?

Take control

Start the Cento BP Protocol today.

GET STARTED FOR FREE

Cento Care offers wellness solutions including programmes and coaching for lifestyle improvement, informational and educational use. None of the provided solutions we offer access to are intended to diagnose or treat disease.

Cento Care is part of FIRST TO SMILE HOLDINGS LTD with registered address at:
71-75 Shelton Street
Covent Garden
London WC2H 9JQ
UNITED KINGDOM

If you have chest pain, severe breathlessness or feel faint, seek emergency care (999 UK • 000 AU • 911 US).

Terms & Conditions

Money-Back Guarantee

Cento Care is part of FIRST TO SMILE HOLDINGS LTD with registered address at:
71-75 Shelton Street
Covent Garden
London WC2H 9JQ
UNITED KINGDOM

If you have chest pain, severe breathlessness or feel faint, seek emergency care (999 UK • 000 AU • 911 US).

Terms & Conditions

Money-Back Guarantee