Dr Amir Khan, a regular NHS GP contributor on ITV’s Lorraine and Good Morning Britain, has highlighted five natural strategies to help lower high blood pressure. High blood pressure affects nearly one in three adults in the UK—around 14.4 million people—yet only about nine million have received a formal diagnosis.
To support people in managing or preventing high blood pressure, Dr Khan explains simple lifestyle modifications that can promote healthy blood pressure levels and reduce the risk of serious complications like heart attacks and strokes.
“Let’s talk about five natural ways to lower your blood pressure,” Dr Khan begins. “Blood pressure is the force of your blood pressing against the walls of your arteries. When measuring it, the top number shows the pressure as your heart pumps, and the bottom number shows the pressure as your heart relaxes between beats.”
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He emphasizes that while taking prescribed medication is vital, several natural approaches can complement treatment to maintain healthy blood pressure:
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Reduce Salt Intake: Adults should consume no more than six grams (about one teaspoon) of salt daily, much of which is already hidden in processed foods. Excess salt increases blood volume by causing water retention, placing extra strain on blood vessels. Dr Khan advises seasoning food with herbs, spices, and pepper instead of adding salt, choosing tinned foods packed in water rather than brine, and opting for unsalted nuts.
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Increase Potassium-Rich Foods: Potassium helps lower blood pressure by aiding the kidneys in flushing out excess sodium and relaxing blood vessel walls. Foods rich in potassium include bananas, tomatoes, carrots, kiwi, nectarines, and spinach. However, individuals with kidney disease should consult a doctor before increasing potassium intake.
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Stay Physically Active: Regular exercise keeps blood vessels flexible and supports healthy circulation. The NHS recommends at least 150 minutes of moderate activity weekly, such as brisk walking, cycling, swimming, dancing, or gardening, ideally broken into 30-minute sessions five days a week.
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Quit Smoking and Limit Alcohol: Smoking damages blood vessel health and raises blood pressure temporarily with each cigarette. Excessive alcohol consumption also elevates blood pressure both immediately and over time. Reducing these habits can significantly improve cardiovascular health.
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Maintain a Healthy Weight: Carrying extra weight, particularly around the abdomen, can increase blood pressure as fat cells release hormones that raise pressure. Achieving and sustaining a healthy weight through diet and exercise supports overall heart health.
Dr Khan advises anyone concerned about their blood pressure to consult their GP or request a blood pressure check at a local pharmacy. Combined with medical guidance, these natural steps can play a crucial role in managing and preventing high blood pressure.