Dr Amir Khan has revealed five everyday things which can raise your blood pressure. In a video on TikTok, the ITV doctor 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."
Stress, caffeine and sleep
First on Dr Khan's list is stress. He said: "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 is drinking too much caffeine. Dr Khan said, while a cup of coffee or an energy drink can give you a boost, the caffeine will also cause your blood pressure to rise. "Caffeine blocks a chemical that helps your blood vessels relax, so they stay a bit tighter," he said. "If you're sensitive, even one strong cup can push your numbers up temporarily."
Number three is sleep. "Poor sleep means your body doesn't get its nightly reset," Dr Khan said. "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."
Medications and sitting too long
For the fourth on his list, Dr Khan warned some over-the-counter medications can have negative impacts on blood pressure. He said decongestants sold over the counter work by narrowing blood vessels in your nose to clear congestion - but also narrow blood vessels in the rest of the body. "Always check the label if you have high blood pressure," he said. "And to be honest, there isn't much evidence they work."
The final point on the list is spending too much time sitting down. "I go on about this all the time," he 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."
Concluding, he said: "So if your blood pressure is creeping up, think about these five everyday habits too. A few small changes could make a big difference to your heart health."
Risks and how to check
According to the NHS, high blood pressure, also called hypertension, can lead to serious problems such as heart attacks or strokes. It is a very common condition, especially in older adults, and is often symptom-free, so many may not even realise they have it.
Having high blood pressure can increase your risk of serious conditions such as heart disease, heart attacks, strokes, heart failure, kidney disease and vascular dementia. Factors which can increase your risk include age, a family history of high blood pressure, ethnicity, an unhealthy diet high in salt, being overweight, smoking, drinking too much alcohol and long-term stress.
Symptoms can include headaches, blurred vision and chest pain. The only way to find out if you have high blood pressure is to get it checked. Most GPs and some pharmacies offer free blood pressure checks, and you can also purchase blood pressure machines for use at home. You can lower your blood pressure by eating a healthy, balanced diet, doing at least 150 minutes of exercise a week, and losing weight if you are overweight. You should also avoid eating too much salt, drinking too much alcohol or caffeine, and smoking.
