The Truth About Blood Pressure: What You Need to Know to Stay Healthy
By Wendy Francis, Board-Certified Cognitive Health Coach
High blood pressure—also known as hypertension—has been called the "silent killer" for a reason. It often shows no symptoms until significant damage has already occurred, putting strain on the heart, arteries, kidneys, and brain. But the good news? You have more control over your blood pressure than you might think.
What Is Blood Pressure, Really?
Blood pressure is the force of your blood pushing against the walls of your arteries. It's measured in millimeters of mercury (mmHg) and recorded as two numbers:
- Systolic (top number): the pressure when your heart beats
- Diastolic (bottom number): the pressure when your heart rests between beats
Normal blood pressure is considered to be around 120/80 mmHg. When readings consistently climb above that (130/80 and higher), you're entering hypertensive territory.
Why Does High Blood Pressure Happen?
There isn’t just one cause—it's often a combination of lifestyle factors and underlying health conditions. Some of the most common contributors include:
- Excessive sodium intake
- Chronic stress
- Sedentary lifestyle
- Poor diet (especially processed foods and sugar)
- Smoking and alcohol overuse
- Insulin resistance and blood sugar imbalances
- Genetics (though lifestyle still plays a major role)
How to Naturally Manage and Prevent High Blood Pressure
1. Nutrition First
Adopt a whole-food, nutrient-dense diet. The DASH diet (Dietary Approaches to Stop Hypertension) and Mediterranean diet are well-studied approaches. Focus on:
- Plenty of fresh vegetables and leafy greens
- Foods rich in potassium (avocados, bananas, sweet potatoes)
- Healthy fats (olive oil, nuts, seeds, wild-caught fish)
- Low sodium and minimal processed food
2. Move Your Body
Just 30 minutes a day of brisk walking, resistance training, or stretching can make a huge difference. Exercise helps blood vessels remain flexible and reduces arterial stiffness.
3. Sleep and Stress
Chronic stress and poor sleep spike cortisol and adrenaline, both of which raise blood pressure. Try:
- Deep breathing or meditation
- Consistent sleep schedule (7–8 hours per night)
- Tech-free wind-down routine before bed
4. Consider Supplements
Always consult your doctor first, but some supplements that may support healthy blood pressure include:
- Magnesium: helps relax blood vessels
- CoQ10: antioxidant that improves heart function
- Omega-3 fatty acids: reduce inflammation and improve circulation
- Garlic extract: known to reduce systolic and diastolic pressure in studies
- Beetroot or nitric oxide boosters: may improve endothelial function
Final Thoughts
High blood pressure doesn’t have to define your future. Whether you're genetically predisposed or already dealing with borderline readings, there is so much you can do through intentional nutrition, movement, stress management, and targeted supplementation.
If you’re feeling overwhelmed or unsure where to start, cognitive health coaching can guide you step-by-step—because real change is possible when you retrain your habits and rewire your mind.
Let’s get you unstuck—because a healthy mind supports a healthy body.
Author: Wendy Francis, Board-Certified Cognitive Health Coach
White Birch Wellness | Coaching for Change
Disclaimer: This blog post is for informational purposes only and does not substitute professional medical advice. Always consult your healthcare provider before starting any diet, supplement, or lifestyle change, especially if you have a medical condition or are taking prescription medications.
Sources:
American Heart Association (www.heart.org)
National Institutes of Health (www.nih.gov)
Journal of Hypertension and Clinical Hypertension Reviews