Monitoring our blood pressure is crucial for our overall well-being.
It’s essential to strike the perfect balance, as it shouldn’t be too high or too low. According to a GP, there are several things you can do to ensure it stays at a healthy level.
ITV‘s Dr Amir Khan has offered five simple yet effective ways to lower blood pressure naturally. This implies that, unless specifically advised against by your physician, lifestyle adjustments can be made to improve the situation and your health.
Prior to discussing these suggestions, Dr Amir emphasized the importance of taking prescribed blood pressure medication if you’ve been instructed to by a doctor. However, he pointed out that certain modifications can be made to maintain a healthy blood pressure level as well.
He said: “Number one, eat less salt. Now, if you don’t have high blood pressure, then there’s still a debate about how much salt will affect you.
“But, if you do have high blood pressure, listen up. Adults should only have around 6g, or one level teaspoon of salt per day, and most of that is already hidden in the food that we eat, so try not to add salt to your food.”
Instead, he suggested seasoning your food with alternatives like pepper, herb, and spices. When purchasing tinned goods, opt for items packed in water rather than salty brine. As well as this, it’s good to avoid salty nuts.
Dr Amir added: “Number two, eat more potassium-rich foods. Potassium helps lower blood pressure by helping the kidneys get rid of that excess sodium or salt in your blood.
“Food that naturally contains potassium includes bananas, tomatoes, carrots, kiwis, nectarines and spinach. If you have kidney disease however, just be really careful with potassium.”
The GP emphasised the importance of regular exercise to maintain blood vessel flexibility and promote circulation throughout the body. He suggests finding an enjoyable activity and sticking to it.
Additionally, he highlights quitting smoking as a crucial health step. Dr Amir notes that reducing alcohol intake is also beneficial, as excessive consumption can lead to “high levels” of blood pressure, which is why moderation is key.
He also recommends maintaining a healthy weight, pointing out that extra weight, particularly around the midsection, is associated with increased blood pressure.
What exactly is high blood pressure?
According to NHS guidance, high blood pressure, or hypertension, can lead to severe complications such as heart attacks or strokes. Lifestyle adjustments and prescribed medications can effectively manage this condition.
High blood pressure is quite prevalent, especially among older people, and often goes unnoticed due to a lack of symptoms. When symptoms do occur, they may include headaches, blurred vision and chest pain.
The only definitive way to determine if you have high blood pressure is through testing so, if there are any concerns, consulting a GP is advisable.
People can make lifestyle modifications to reduce their blood pressure. In some instances, they are also given medication to maintain it at a healthy level.