TV doctor Amir Khan has highlighted five everyday habits that could be raising your blood pressure, a condition that can lead to serious health complications such as heart attacks or strokes. In a video posted on TikTok, he 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."
The five habits Dr Khan warns about
Number one on Dr Khan's list is stress. He stated: "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."
His second point concerns excessive caffeine consumption. Dr Khan noted that while a cup of coffee or an energy drink can provide a lift, the caffeine will simultaneously cause your blood pressure to climb. "Caffeine blocks a chemical that helps your blood vessels relax, so they stay a bit tighter," he stated. "If you're sensitive, even one strong cup can push your numbers up temporarily."
Sleep, medication and sitting
Number three is getting adequate 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."
For his fourth point, Dr Khan cautioned that certain over-the-counter medicines, while potentially effective for treating a short-term ailment, can negatively affect blood pressure. He explained that decongestants available without prescription function by constricting blood vessels in your nose to relieve congestion - but simultaneously narrow blood vessels throughout the rest of your 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 item on his list is spending excessive 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."
In conclusion, 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 known as hypertension, can result in serious complications such as heart attacks or strokes. It is an extremely prevalent condition, particularly amongst older adults, and frequently presents no symptoms whatsoever, meaning many people may be entirely unaware 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 especially one high in salt, being overweight, smoking, drinking too much alcohol and long-term stress.
Symptoms of high blood pressure can include headaches, blurred vision and chest pain. The only means of establishing whether you have high blood pressure is to have it checked. Most GP surgeries and certain pharmacies provide free blood pressure checks, and home blood pressure monitors are also available to purchase.
You can reduce your blood pressure by maintaining a healthy, balanced diet, completing at least 150 minutes of exercise per week, and shedding excess weight if necessary. It is also advisable to cut down on salt intake, limit alcohol and caffeine consumption, and refrain from smoking.
