Dr Amir Khan, a trusted medical expert known for his appearances on ITV, has shared a straightforward two-word mantra to help reduce blood pressure naturally: “get moving.” Highlighting the importance of regular physical activity, Dr Khan explains that staying active keeps blood vessels flexible, supporting healthy blood flow throughout the body.
High blood pressure, or hypertension, affects about one in three adults in the UK and is often called a “silent killer” because it can develop without obvious symptoms. This condition forces the heart to work harder, increasing the risk of serious health problems including cardiovascular disease, strokes, kidney disease, heart failure, and heart attacks.
In addition to encouraging daily movement, Dr Khan’s advice complements NHS guidelines recommending at least 150 minutes of exercise each week to manage blood pressure effectively.
READ MORE: NHS Doctor Issues Urgent Warning on 9 Popular Christmas Toys to Avoid
READ MORE: Traffic Held on M5 in Gloucestershire Following Crash
Beyond physical activity, Dr Khan offered four more practical tips to lower blood pressure:
- Limit salt intake to around six grams (one teaspoon) per day, since excess salt raises blood pressure. Instead of adding salt, season foods with herbs, spices, or pepper. Choose tinned foods packed in water rather than salty brine, and opt for unsalted nuts.
- Eat more potassium-rich foods like bananas, tomatoes, carrots, kiwis, nectarines, and spinach. Potassium helps the kidneys flush out excess sodium, aiding blood pressure control. (Note: those with kidney disease should monitor potassium intake carefully.)
- Avoid smoking and limit alcohol consumption, both of which negatively impact blood vessel health and contribute to elevated blood pressure.
- Maintain a healthy weight, particularly around the abdomen, as excess fat cells can produce hormones that increase blood pressure.
Dr Khan emphasizes that if you are prescribed blood pressure medication, it is crucial to take it as directed by your healthcare provider. These lifestyle changes serve as valuable support alongside medical treatment.
If you have any concerns about your blood pressure, it is important to consult your GP for personalized advice and management.