Over 12 million adults in England are affected by high blood pressure, but simple dietary changes can help manage the condition. Dr Amir Khan, an NHS GP known for appearances on ITV's Lorraine and Good Morning Britain, has shared five natural ways to lower blood pressure.
His first tip is to reduce salt intake. Adults should consume no more than six grams (one level teaspoon) of salt per day, most of which is already present in processed foods. Dr Khan advises against adding salt to meals and suggests using pepper, herbs, and spices instead. For tinned foods, he recommends choosing products packed in water rather than salty brine, and opting for unsalted nuts.
Dr Khan also emphasises eating potassium-rich foods such as bananas, tomatoes, and carrots, which can help counteract the effects of sodium. Regular exercise and maintaining a healthy weight are crucial, as is stopping smoking and limiting alcohol consumption.
The NHS supports these lifestyle changes and notes that medications may be prescribed if blood pressure remains high. High blood pressure is defined as readings of 140/90mmHg in a clinical setting or 135/85mmHg at home, and it increases the risk of heart attacks, strokes, heart failure, and kidney disease.
