NHS GP Dr Amir Khan has revealed five natural measures to help lower high blood pressure, a condition affecting approximately 14.4 million people in the UK, according to the British Heart Foundation. This equates to one in three adults, though only around nine million have received an official diagnosis.
Understanding Blood Pressure
In a social media video, Dr Khan explained: "Blood pressure is the force of your blood against the walls of your arteries. There are two numbers: the top one is the force as your heart squeezes to pump blood, and the lower number is the force as the heart relaxes between beats." He emphasised that those on medication should continue taking it as prescribed, but these additional steps can help maintain healthy levels.
1. Reduce Salt Intake
"Number one, eat less salt," Dr Khan said. Adults should consume no more than six grams (one level teaspoon) per day, but much of this is already hidden in processed foods. He advised avoiding added salt and instead using pepper, herbs, and spices. When buying tinned goods, opt for water instead of brine, and choose unsalted nuts.
2. Increase Potassium-Rich Foods
"Number two, eat more potassium-rich foods," he recommended. Potassium helps the kidneys eliminate excess sodium, lowering blood pressure. Natural sources include bananas, tomatoes, carrots, kiwi, nectarines, and spinach. However, those with kidney disease should be cautious and consult a doctor.
3. Regular Exercise
"Number three, get moving," Dr Khan urged. Regular physical activity keeps blood vessels flexible and promotes blood flow. The NHS recommends at least 150 minutes of exercise per week, such as brisk walking, cycling, swimming, dancing, or gardening, ideally in 30-minute sessions five days a week.
4. Quit Smoking and Limit Alcohol
"Number four, stop smoking and limit alcohol use," he stated. Smoking damages blood vessels and raises blood pressure, while alcohol is strongly linked to hypertension. The NHS notes that smoking increases heart rate and blood pressure for 15–30 minutes per cigarette, and heavy drinking causes both immediate spikes and long-term elevation.
5. Maintain a Healthy Weight
"And number five, achieve a healthy weight," Dr Khan said. Excess weight, especially around the abdomen, can release hormones that raise blood pressure. He advised following the previous steps to support weight management and overall health.
For those concerned about high blood pressure, the NHS recommends booking an appointment with a GP or requesting a blood pressure check at a local pharmacy.
