An ITV health expert has distilled essential advice for managing hypertension into a powerful, two-word instruction. Dr Amir Khan, known for his television appearances, shared this guidance as part of five natural strategies aimed at reducing high blood pressure, a condition affecting an estimated one in three adults across the UK.
The Silent Killer: Understanding Hypertension
High blood pressure, or hypertension, forces the heart to work harder to circulate blood throughout the body. This "silent killer" often presents no obvious symptoms, yet it is a major contributing factor to severe health issues including heart attacks, strokes, heart failure, and kidney disease. The widespread nature of the condition underscores the critical need for accessible management strategies.
Dr Khan's Five-Point Plan for Natural Management
In a recent Instagram video, Dr Amir Khan outlined a holistic approach to naturally bringing blood pressure down. His primary, succinct advice forms the cornerstone of this plan.
1. The Core Instruction: Get Moving
Dr Khan's pivotal two-word tip is "get moving". He explains that regular physical activity helps maintain the flexibility of blood vessels, as they expand and contract, promoting better blood flow. "Find something you enjoy doing and do it regularly," he advises. This aligns perfectly with NHS guidelines, which recommend at least 150 minutes of moderate exercise each week to support cardiovascular health.
2. Reduce Salt Intake
For those with hypertension, monitoring salt is crucial. Adults should consume no more than six grams (one level teaspoon) of salt daily, much of which is hidden in processed foods. Dr Khan suggests avoiding adding salt at the table, seasoning instead with herbs, spices, and pepper, and opting for tinned foods in water rather than brine.
3. Increase Potassium-Rich Foods
Potassium aids the kidneys in removing excess sodium from the bloodstream. Dr Khan recommends incorporating foods like bananas, tomatoes, carrots, kiwi, nectarines, and spinach. He does issue a caveat, noting that individuals with kidney disease should be cautious with their potassium intake.
4. Limit Alcohol and Stop Smoking
Both smoking and excessive alcohol consumption are strongly linked to high blood pressure. Smoking damages blood vessel health, while alcohol directly contributes to elevated readings. Addressing these habits is a key step in managing hypertension.
5. Achieve a Healthy Weight
Carrying excess weight, particularly around the midsection, is associated with higher blood pressure. Dr Khan acknowledges the complexity of weight management but stresses that fat cells can release hormones that increase pressure. Following the other steps can contribute to reaching and maintaining a healthy weight.
A Vital Warning on Medication
Dr Khan concluded with an important warning for those already on prescribed medication: "If you're on medication for your blood pressure, it's important that you take it as prescribed." His natural tips are intended as supportive measures, not replacements, for professional medical treatment. Anyone concerned about their blood pressure should always consult their GP.
