A medical expert has issued simple yet impactful advice aimed at reducing the risk of hypertension, commonly known as high blood pressure. Dr Amir Khan, well-known for his informative segments on ITV, shared this guidance as part of a broader discussion on five effective strategies for naturally lowering blood pressure. Currently, it is estimated that approximately one in three adults in the UK is affected by this condition, which can lead to serious health complications.
Hypertension forces the heart to work harder to circulate blood throughout the body, increasing the risk of serious ailments such as cardiovascular disease, kidney disease, and stroke. Often referred to as a “silent killer,” hypertension frequently goes unnoticed as it typically presents no warning signs. Fortunately, there are lifestyle changes individuals can adopt to manage their blood pressure levels effectively.
In a recent video posted to Instagram, Dr Khan emphasized the importance of physical activity, encapsulating his advice in two words: “get moving.” He explained, “Regular movement keeps your blood vessels flexible as they have to expand and contract, encouraging blood flow around your body. Find something you enjoy doing and do it regularly.” This recommendation aligns with guidelines set by the NHS, which advises adults to engage in at least 150 minutes of exercise each week.
Five Strategies for Lowering Blood Pressure
In addition to promoting physical activity, Dr Khan outlined four other key strategies to help manage hypertension. He highlighted the importance of reducing salt intake, noting that adults should ideally consume no more than six grams, or one level teaspoon, of salt per day. “Most of that is already hidden in the food we eat,” he explained. He suggested seasoned alternatives like herbs and spices, and choosing tinned food stored in water rather than salty brine.
Dr Khan also encouraged individuals to consume more potassium-rich foods, which can help the kidneys eliminate excess sodium from the bloodstream. Foods naturally high in potassium include bananas, tomatoes, carrots, kiwis, nectarines, and spinach. He cautioned, however, that those with kidney disease should monitor their potassium intake carefully.
He addressed the impact of lifestyle choices on blood pressure as well. “Smoking can adversely affect the health of your blood vessels, leading to higher blood pressure,” he stated. “Alcohol consumption is also strongly linked to hypertension.”
Furthermore, Dr Khan noted the connection between excess weight, particularly around the abdomen, and elevated blood pressure levels. “Additional fat cells can release hormones that increase blood pressure,” he explained. He encouraged following the earlier outlined steps to maintain overall health and a healthy weight.
Dr Khan concluded his advice with an important reminder: “If you are on medication for your blood pressure, it’s crucial to take it as prescribed. These additional lifestyle changes can support maintaining healthy blood pressure levels.” He urged anyone with concerns regarding their blood pressure to consult their general practitioner.
By following these practical recommendations, individuals can take significant steps toward managing their blood pressure and reducing the risk of serious health issues associated with hypertension.
