Doctor Offers Simple Tips to Lower Blood Pressure Naturally

Health expert Dr Amir Khan has shared a straightforward two-word instruction that may help individuals lower their blood pressure. In a recent video on social media, Dr Khan emphasized the phrase “get moving” as part of five effective tips for managing hypertension, a condition affecting approximately one in three people in the UK.

High blood pressure, or hypertension, forces the heart to work harder to circulate blood throughout the body. This condition is a significant contributor to various serious health issues, including cardiovascular disease, kidney disease, strokes, heart failure, and heart attacks. Often referred to as a “silent killer,” hypertension typically exhibits no symptoms, making it crucial for individuals to take preventive measures.

In his Instagram video, Dr Khan explained that regular physical movement keeps blood vessels flexible, promoting better blood flow. He encouraged viewers to engage in activities they enjoy to incorporate movement into their daily routines. This advice aligns with recommendations from the NHS, which suggests adults aim for at least 150 minutes of exercise each week to maintain healthy blood pressure levels.

Five Tips for Managing Blood Pressure

In addition to staying active, Dr Khan outlined four other strategies for naturally reducing blood pressure:

1. **Reduce Salt Intake**: Dr Khan advised that adults limit their salt consumption to around six grams, or one level teaspoon, per day. Much of this salt is often hidden in processed foods. He recommended using herbs and spices for seasoning instead of adding salt and opting for tinned foods packed in water rather than salty brine. He also suggested choosing unsalted nuts when snacking.

2. **Increase Potassium-Rich Foods**: Foods rich in potassium can aid in lowering blood pressure by helping the kidneys eliminate excess sodium. Dr Khan highlighted options such as bananas, tomatoes, carrots, kiwis, nectarines, and spinach. He cautioned individuals with kidney disease to monitor their potassium intake closely.

3. **Stop Smoking and Limit Alcohol**: Smoking has detrimental effects on blood vessel health, contributing to high blood pressure. Dr Khan pointed out that alcohol consumption is also closely linked to increased blood pressure levels.

4. **Achieve a Healthy Weight**: Maintaining a healthy weight, particularly around the midsection, is essential as excess fat can release hormones that elevate blood pressure. Dr Khan acknowledged the complexities of weight management but emphasized that following the outlined steps can contribute to overall health.

Dr Khan also reminded viewers that if they are on medication for high blood pressure, it is essential to take it as prescribed while considering these additional lifestyle changes. Anyone concerned about their blood pressure should consult their general practitioner for personalized advice.

By following these simple yet effective tips, individuals can take proactive steps to manage their blood pressure and improve their overall health.