Doctor Shares Two Words to Help Lower Blood Pressure Naturally

A health expert has provided essential advice for those seeking to lower their blood pressure, emphasizing two simple words: “get moving.” Dr Amir Khan, known for his contributions on ITV, shared this guidance as part of five tips aimed at reducing hypertension, a condition affecting approximately one in three individuals in the UK.

High blood pressure, or hypertension, places additional strain on the heart, increasing the risk of serious health issues such as cardiovascular disease, kidney problems, strokes, heart failure, and heart attacks. Often referred to as a “silent killer,” it frequently presents no symptoms, making awareness and proactive measures crucial.

Practical Steps to Manage Blood Pressure

In a recent video posted on social media, Dr Khan highlighted the importance of regular physical activity. He explained, “Regular movement keeps your blood vessels flexible as they have to expand and contract and encourages blood flow around your body. Find something you enjoy doing and do it regularly.” This advice aligns with recommendations from the National Health Service (NHS), which states that “healthy lifestyle changes can help lower your blood pressure,” urging individuals to engage in at least 150 minutes of exercise each week.

In addition to physical activity, Dr Khan outlined four other practical methods for managing blood pressure effectively.

Key Dietary Changes

One significant recommendation involves reducing salt intake. Dr Khan noted, “Adults should only have around six grams or one level teaspoon of salt per day, and most of that is already hidden in the food that we eat.” He advised individuals with high blood pressure to avoid adding salt to their meals and to consider seasoning with herbs and spices instead. He also suggested opting for tinned foods packed in water rather than salty brine and selecting unsalted nuts.

Another dietary adjustment is to increase the consumption of potassium-rich foods. “Potassium helps lower blood pressure by assisting the kidneys in eliminating excess sodium from the bloodstream,” Dr Khan explained. Foods naturally high in potassium include bananas, tomatoes, carrots, kiwis, nectarines, and spinach. He cautioned that individuals with kidney disease should consult a healthcare professional regarding their potassium intake.

Dr Khan also urged individuals to stop smoking and limit alcohol consumption. “Smoking can affect the health of your blood vessels, which causes high blood pressure,” he stated. “Alcohol is really strongly linked to high blood pressure too.”

Achieving and maintaining a healthy weight is another critical factor. Dr Khan acknowledged the complexity of weight management but emphasized that excess weight, especially around the abdomen, has been linked to hypertension. He noted that additional fat cells can release hormones that raise blood pressure.

Consultation and Follow-Up

Dr Khan stressed the importance of adhering to prescribed medication for those currently receiving treatment for hypertension. He encouraged individuals to seek guidance from their general practitioners (GP) if they have concerns about their blood pressure levels.

In summary, simple lifestyle changes, including increased physical activity, dietary adjustments, and weight management, can significantly impact blood pressure control. Those interested in improving their health should consider Dr Khan’s advice and consult healthcare professionals for personalized support.