Dr Amir Khan, an NHS GP and regular ITV contributor, has unveiled five natural strategies to help manage and lower high blood pressure. High blood pressure affects approximately 14.4 million adults in the UK—about one in three—yet only around nine million have been formally diagnosed by their GP, according to the British Heart Foundation.
In a recent social media video, Dr Khan emphasized the importance of maintaining healthy blood pressure levels to prevent severe conditions such as heart attacks and strokes. He explained, “Blood pressure is the force of your blood pushing against the walls of your arteries. There are two numbers: the top number measures the force when your heart beats, and the lower number measures the pressure when your heart rests between beats.”
While medication is essential for those prescribed it, Dr Khan suggests five additional natural ways to support blood pressure control:
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Reduce Salt Intake
Adults should consume no more than six grams—or one level teaspoon—of salt daily. Excess salt disrupts the body’s sodium balance, causing water retention and increased blood volume, which strains arteries. Instead of adding salt, season your food with herbs, spices, and pepper. Opt for tinned foods packed in water over salty brine, and choose unsalted nuts to minimize hidden salt.
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Eat More Potassium-Rich Foods
Potassium lowers blood pressure by helping the kidneys expel excess sodium and relaxing blood vessel walls. Foods high in potassium include bananas, tomatoes, carrots, kiwi, nectarines, and spinach. However, individuals with kidney disease should consult their doctor before increasing potassium intake.
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Stay Active Regularly
Regular physical activity keeps blood vessels flexible and promotes healthy circulation. The NHS recommends at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, swimming, dancing, or gardening, ideally spread over five days in 30-minute sessions.
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Quit Smoking and Limit Alcohol Consumption
Smoking damages blood vessel health, raising blood pressure, while alcohol can cause both short-term spikes and long-term elevation. Reducing or eliminating these habits significantly benefits blood pressure management.
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Maintain a Healthy Weight
Excess weight, especially around the abdomen, is linked to higher blood pressure due to fat cells releasing hormones that elevate pressure. Combining a balanced diet with physical activity supports achieving and maintaining a healthy weight.
Dr Khan stresses that while these lifestyle changes are valuable, people on blood pressure medication should continue their prescribed treatment. For those worried about hypertension or at risk, the NHS advises consulting a GP or visiting a local pharmacy for a blood pressure check.