Dr Amir Khan, a familiar medical expert from ITV, has revealed a simple, two-word piece of advice to help reduce blood pressure—often called the “silent killer.” His guidance comes as part of five practical recommendations aimed at naturally lowering high blood pressure.
Elevated blood pressure, or hypertension, affects about one in three people in the UK. This condition forces the heart to work harder to pump blood, increasing the risk of serious health issues like heart attacks, strokes, kidney disease, and heart failure. A major challenge with hypertension is that it often shows no symptoms, hence its nickname.
In a recent Instagram video, Dr Khan emphasized the importance of regular physical activity with his succinct message: “Get moving.” He explained, “Regular movement keeps your blood vessels flexible as they expand and contract, promoting healthy blood flow. Find an activity you enjoy and do it consistently.”
This advice aligns with NHS recommendations, which suggest adults aim for at least 150 minutes of exercise weekly as part of a healthy lifestyle to help lower blood pressure naturally.
Beyond exercise, Dr Khan offered four additional tips:
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Limit salt intake: Adults should consume no more than six grams (about one teaspoon) of salt per day. Most salt is hidden in processed foods, so avoid adding extra salt and choose alternatives like herbs and spices for seasoning. When selecting tinned foods, opt for those packed in water rather than brine, and always choose unsalted nuts.
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Increase potassium-rich foods: Potassium aids in balancing sodium levels by helping the kidneys remove excess salt, which lowers blood pressure. Good sources include bananas, tomatoes, carrots, kiwi, nectarines, and spinach. However, those with kidney disease should consult a doctor before increasing potassium intake.
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Avoid smoking and moderate alcohol: Smoking damages blood vessel health and contributes to hypertension, while excessive alcohol consumption is strongly linked to high blood pressure.
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Maintain a healthy weight: Excess weight, particularly around the abdomen, releases hormones that can raise blood pressure. Combining regular activity and balanced nutrition supports both healthy weight and blood pressure.
Dr Khan reminded those on blood pressure medication to continue taking it as prescribed but highlighted that these lifestyle changes can provide significant additional benefits.
If you have any concerns about your blood pressure, consulting a GP is essential for proper diagnosis and management.