TV doctor Amir Khan has highlighted five everyday habits that could be increasing the risk of heart attacks, strokes, and other serious health problems by raising blood pressure. Dr Khan, known for appearing on ITV's Lorraine and Good Morning Britain, shared the advice in a TikTok video, as reported by the Express.
The five habits that can raise blood pressure
In the video, Dr Khan said: "Your blood pressure is so important to your health, here are five surprising things that may raise it and why they matter for your heart."
First on his list is stress. He explained: "When you're stressed, your body releases hormones like adrenaline and cortisol. They make your heart beat faster and your blood vessels narrow. That's your fight-or-flight mode. Fine for a few minutes, but if you're stressed all the time, your blood pressure stays high."
Second, too much caffeine. Dr Khan said caffeine blocks a chemical that helps blood vessels relax, keeping them tighter. He noted: "If you're sensitive, even one strong cup can push your numbers up temporarily."
Sleep, medication, and sitting
Third, poor sleep. Dr Khan explained: "Poor sleep means your body doesn't get its nightly reset. Your stress hormones stay higher during the day, and your blood pressure doesn't drop at night like it should. Over time, that can lead to chronic high blood pressure."
Fourth, over-the-counter medications. Dr Khan cautioned that decongestants can constrict blood vessels throughout the body while relieving nasal congestion. He advised checking the label if you have high blood pressure, adding: "And to be honest, there isn't much evidence they work."
Fifth, sitting down for long periods. Dr Khan said: "When you sit for hours without moving, blood flow slows down and your blood vessels can stiffen. Even short breaks - a quick walk, stretching - help your vessels stay flexible and keep your blood pressure in check."
Health risks and getting checked
According to the British Heart Foundation (BHF), high blood pressure can stretch arteries, making them stiff or narrow, which allows fatty material to build up. This can lead to heart attacks, stroke, kidney failure, heart failure, and vascular dementia.
Risk factors include age, family history, smoking, excessive alcohol, high salt intake, lack of exercise, being overweight, and ethnicity. Certain conditions like kidney disease, diabetes, and sleep apnoea can also cause secondary hypertension, as can some medicines including oral contraceptives and some over-the-counter and herbal medications.
The BHF estimates that as many as five million adults in the UK have undiagnosed high blood pressure. Checks are available at GP surgeries and some pharmacies, and home monitors can be bought. The BHF advises healthy adults aged 40 to 74 to get their blood pressure checked every five years, with NHS Health Checks offered in England from age 40. Those diagnosed with high blood pressure are normally monitored yearly, with more frequent checks when starting new medicines or changing doses.
