Regular testing makes a difference.
We talk about blood pressure as a health marker a lot, but do you know why?
Your blood pressure is a measure of the force of your blood against the walls of your veins and arteries.
We measure it as Systolic, or the pressure of the push of blood out of the heart, and Diastolic, or the pressure on your arteries at rest while the heart fills with blood in between contractions.
High blood pressure, or hypertension creates too much force pushing on artery walls, causing damage to the lining.
As your body repairs that damage, the lining accumulates plaque, which narrows the arteries, leading to Coronary Artery Disease.
Sometimes, pieces of the plaque break off and cause a blockage somewhere else, which is one way a stroke can happen.
But here’s the good news: You have the power to lower your blood pressure naturally and protect your health before it’s too late.
Understanding Blood Pressure: Healthy vs. Unhealthy Ranges
Here’s what most people agree are healthy and unhealthy ranges for blood pressure:
Normal: Less than 120/80 mmHg – Your heart and arteries are functioning well.
Elevated: 120-129/<80 mmHg – This is a warning sign that you need to take action before it becomes high blood pressure.
Hypertension Stage 1: 130-139/80-89 mmHg – At this stage, lifestyle changes are crucial to prevent further health risks.
Hypertension Stage 2: 140+/90+ mmHg – This is a serious level that may require medical intervention in addition to lifestyle changes.
Hypertensive Crisis: 180+/120+ mmHg – Seek immediate medical attention.
High blood pressure is one of those things that you may not know is going on unless you check it regularly.
You probably get it checked when you go see your doctor, but do you check it at home? If you’re at risk for high blood pressure, it’s not a bad idea to buy a machine to use on your own.
There are few risk factors for hypertension you can do something about:
Being overweight or obese
Sedentary lifestyle
A diet of sugary, ultra-processed foods
Chronic stress
Excessive alcohol use
Poor sleep
Blood pressure can also be a canary in the coal mine for other issues. Type 2 Diabetes and hypertension often come as a packaged deal.
Apart from Cardiovascular disease, hypertension comes with some lesser known risks:
The Hidden Dangers of High Blood Pressure
Heart Disease & Stroke – High blood pressure forces your heart to work harder than it should, causing strain on the arteries. Over time, this increased pressure can lead to heart attacks or strokes, drastically altering your quality of life. A stroke can impact mobility, speech, and independence, making everyday activities a challenge.
Cognitive Decline – Hypertension doesn’t just affect the heart; it also reduces blood flow to the brain. This can lead to memory issues, trouble concentrating, and an increased risk of developing dementia. Imagine struggling to recall important details or losing the ability to engage in deep conversations with loved ones.
Kidney Damage & Vision Loss – Your kidneys rely on healthy blood vessels to function properly. High blood pressure can damage these vessels, leading to kidney disease, which may require dialysis in severe cases. Similarly, the tiny vessels in your eyes can be affected, leading to vision problems or even blindness, limiting your ability to work, drive, and enjoy daily life.
How to Lower Your Blood Pressure Naturally
Blood pressure medication can be lifesaving, but a holistic approach can help you regain control of your health—and the best part is, these steps are simple and achievable for anyone.
Nutrition – Eating whole, nutrient-dense foods like meat, eggs, fish leafy greens, and healthy fats isn’t just good for your blood sugar; it’s a powerful way to reduce inflammation and support balanced blood pressure. Imagine feeling more energized, lighter, and in control of your health just by making smarter food choices.
Fitness – Moving your body daily doesn’t have to mean grueling gym sessions. Simple activities like walking, cycling, or bodyweight exercises can strengthen your heart and naturally lower blood pressure. Getting daily movement helps you play with your kids, hike with friends, or enjoy an active vacation without feeling exhausted.
Fasting – Intermittent fasting isn’t just a trend—it’s a scientifically-backed way to improve insulin sensitivity and reduce blood pressure. By giving your body a break from constant digestion, you help regulate blood sugar and promote overall heart health, making you feel lighter and more in control.
Stress Reduction – High stress levels can send your blood pressure soaring. Practicing mindfulness, deep breathing, or even taking a short daily walk outdoors can work wonders. Imagine feeling calmer, sleeping better, and feeling like you can handle what life throws at you, just by including a few moments of relaxation into your day.
Nutrients That Help Lower Blood Pressure
Certain vitamins and minerals play a key role in supporting healthy blood pressure levels. Incorporating these into your diet can make a significant difference:
Potassium – Found in bananas, sweet potatoes, spinach, and beans, potassium helps balance sodium levels and reduce tension in blood vessel walls.
Magnesium – Present in nuts, seeds, leafy greens, and avocado, magnesium supports blood vessel function and helps regulate blood pressure.
Calcium – Dairy products, leafy greens, fish and meats provide calcium, which helps blood vessels tighten and relax properly.
Omega-3 Fatty Acids – Found in fatty fish, flaxseeds, and walnuts, omega-3s reduce inflammation and promote heart health.
Coenzyme Q10 (CoQ10) – This antioxidant, available in foods like fatty fish, meat and eggs or as a supplement, helps improve blood vessel function.
Beetroot Nitrates – Beets and leafy greens contain nitrates that naturally relax blood vessels and improve circulation.
Simple Forms of Movement to Lower Blood Pressure
Regular movement is one of the most effective ways to manage and lower blood pressure, and it doesn’t require intense workouts. Here are some gentle, effective forms of movement:
Walking – A brisk 30-minute walk most days of the week can significantly reduce blood pressure and improve cardiovascular health. Throw on a heavy backpack for an extra calorie burn.
Cycling – Riding a bike at a moderate pace is a great way to get your heart rate up without straining your body.
Swimming – Water-based exercises provide a low-impact way to move while improving circulation and reducing stress.
Tai Chi & Yoga – These mind-body exercises focus on gentle movements, deep breathing, and relaxation, all of which contribute to lower blood pressure.
Stretching & Mobility Exercises – Simple stretches and mobility work can improve circulation and reduce tension, making them great for overall cardiovascular health.
Y’all, if you’re struggling with high blood pressure and don’t know what to do, I’m here to help.
We’ll personalize your coaching program to meet you where you are and address your unique health needs. No cookie cutter program, this is all about you.
Ready? Let’s go!
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