British Cardiologist Shares Two-Word Trick to Lower Blood Pressure Fast

A senior British cardiologist has provided a direct two-word instruction that can be of immense help in helping you reduce your blood pressure. Dr Amir Khan has offered this guidance as part of five recommendations

that can naturally help lower hypertension, especially during winter months when risk of cardiovascular issues rise. According to data, India faces a significant hypertension burden, with roughly one in three adults having hypertension - but less than half are aware, and even fewer have it controlled. Doctors say key issues include low awareness, poor control rates, and a major gap in the care continuum. And so, it leads to various health complications and ailments like heart attacks, kidney failure and strokes. The condition can also pose significant risks because it frequently presents no warning signs, which has led to it being dubbed a "silent killer". Dr Khan says there are a few measures that you can adopt to lower blood pressure levels – by adhering to a straightforward two-word mantra - “get moving”. “Regular movement keeps your blood vessels flexible as they have to expand and contract and encourage blood flow around your body. Find something you enjoy doing and do it regularly,” he said on Instagram.

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A post shared by Dr Amir Khan GP (@doctoramirkhan)

How does exercising reduce blood pressure levels?

Exercising regularly helps lower blood pressure by making your heart stronger, allowing it to pump more blood with less effort, which reduces the force on artery walls. It also widens tiny blood vessels, improves circulation, helps manage weight, and reduces inflammation and stress hormones, leading to better vascular function and lower overall pressure. Regular physical activity, which includes aerobic exercises like brisk walking, swimming, or cycling, is key to achieving these long-term benefits. Doctors suggest you must also incorporate regular strength training as it improves overall fitness, which helps lower blood pressure over time.

Other important things to lower blood pressure

“Healthy lifestyle changes can help lower your blood pressure,” he added. According to Dr Khan, four additional approaches for reducing blood pressure include:

Low salt intake

“Now, if you don't have high blood pressure and there's still a debate about how much salt will affect you, but if you do have high blood pressure, listen up,” said Dr Khan. It is advised that adults should only have around six grams or one level teaspoon of salt daily, and most of that is already hidden in the food that we eat. You can season food with natural herbs and spices and eat as much of the food without salt as possible.

Eat potassium-rich foods

“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,” Dr Khan suggested. Foods that are naturally high in potassium include bananas, tomatoes, carrots, kiwi, and winter-special spinach.

Stay away from smoking and alcohol

One of the best ways to maintain your heart health is by staying completely away from smoking and alcohol. “Smoking can affect the health of your blood vessels, which causes high blood pressure,” Dr Khan stated.

Maintain a healthy weight

Maintaining a healthy weight helps lower the strain on your heart, improving blood vessel function, and balancing hormones, as less effort is needed to pump blood through a smaller body mass, leading to better circulation, reduced artery stiffness, and lower levels of substances that constrict blood vessels.