February is Heart Health Month! Here’s a list of topics we’ve done in the past on heart disease!
Sign up for our Authentic Health Heart Assessment (only available in February 2025!)
I did an extensive review of heart disease in a blog series back in 2024, CHECK IT OUT HERE.
Podcasts with Dr. Jackson on Heart Health:
Endothelial Health Masterclass (Part 1)
Endothelial Health: Enhancing Cardiovascular Health (Part 2)
Today I want to talk about high blood pressure, often called the “silent killer;” as it can go unnoticed for years, gradually damaging vital organs. Though it mostly affects men and women over the age of 50, we are seeing it more and more in our younger populations. Though there are genetic influences to high blood pressure, we have so many lifestyle tools at our disposal to help reduce our levels and keep our heart healthy.
What is high blood pressure?
Blood pressure readings are expressed as two numbers: systolic pressure over diastolic pressure. Though there is controversy in defining a normal blood pressure, my standard practice is to want patients less than 130/80 mmHg. Above this cutoff, we focus heavily on lifestyle factors to reduce blood pressure. When blood pressure gets above 140/90 or we have other cardiovascular concerns, we should consider adding on medications to help.
First, how do I best check my blood pressure?
It is important to remember that a blood pressure reading is a snapshot in time, so it is fluctuating throughout the day — while relaxed at home, stressed while in traffic, during that unexpected meeting with your boss, or at home trying to get dinner made while your kids are drawing on the walls.
It is impossible to know what your blood pressure is on average throughout the day, so we do the best we can. I recommend checking your blood pressure at the same time each day, in the same setting, doing the same things. This allows for a better interpretation on how to manage your blood pressure accordingly. If it is elevated every morning, then it is likely elevated all day long, too.
I recommend getting a blood pressure cuff that has a bluetooth connection to a phone or computer app. It will automatically graph your readings, so you can see how your blood pressure is looking day-to-day, week-to-week and year-to-year. These graphs are also very helpful for me as your doctor to make sure our treatments are working consistently. Omron is a good brand that is usually <$80.
Preventing and Reversing High Blood Pressure:
Preventing and reversing high blood pressure largely revolves around lifestyle modifications. We all know them but implementing these regularly is critical:
- Balanced Nutrition: Adopt a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, while limiting sodium, processed foods, sugary drinks, and excessive alcohol consumption. The DASH (Dietary Approaches to Stop Hypertension) diet is particularly beneficial for blood pressure management.
- Regular Exercise: Engaging in regular physical activity is a VERY powerful tool for lowering blood pressure.
- Aerobic exercises such as brisk walking, jogging, cycling, or swimming can help reduce blood pressure.
- Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week.
- Regular exercise can lower systolic blood pressure by an average of 4-9 mmHg.
- Stress Management and Social Engagement: Chronic stress can contribute to high blood pressure. For most people, this is best tackled by building back margin into your life (i.e. saying ‘no’ more often, cutting back on your spending, choosing family-time over another extracurricular activity for your kids), limiting exposure to toxic information like 24-hour news and social media, and engaging in hobbies that promote relaxation and emotional well-being. Additionally, maintaining healthy social connections and friendships have been shown to positively impact blood pressure.
- Quality Sleep: Aim for 7-8 hours of quality sleep each night. Develop a consistent sleep routine, create a comfortable sleep environment, and try to get early morning sunlight regularly.
Natural Supplements for Blood Pressure Management:
While lifestyle changes are paramount, certain natural supplements may complement your efforts in managing blood pressure. It is important to note that supplements are not a replacement for medication but may help get you into the optimal range.
Nitrates: Dietary nitrates serve to increase nitric oxide production in the body, the enzyme responsible for relaxing and dilating our blood vessels. Nitrates are not easy to get in our diets year-round, so taking supplemental nitrate can be very effective. Opt for encapsulated or lozenge form of nitrates, not nitrate powder (aka beet root powder).
Magnesium: Magnesium is a commonly deficient nutrient that can aid in blood pressure lowering through relaxation of blood vessels.
Omega-3 Fatty Acids: Found in fish oil and certain types of seafood, omega-3 fatty acids have been associated with cardiovascular benefits, including blood pressure reduction. They help promote healthy blood vessel function and decrease inflammation.
Coenzyme Q10 (CoQ10): CoQ10 is a naturally occurring compound involved in energy production within cells. It also acts as an antioxidant. Some studies suggest that CoQ10 supplementation may help lower blood pressure, particularly in individuals with hypertension.
When Should I Choose Medications?
The question comes up often of when should blood pressure be medically treated? My opinion is that as long as your body is dealing with high blood pressure, it is a constant damaging force on your arteries. Unless the reason for your high blood pressure is obvious, my preference is to treat first with medications at the same time we are adjusting lifestyle factors. That is because 1. treating high blood pressure works at reducing your future risk and 2. If lifestyle changes work to lower your blood pressure naturally, then we will know it and can quickly titrate off the medication.
This approach is similar to putting out the fire before trying to figure out where it started. Sometimes the best strategy is to protect the house before trying to perfect the house.