Hypertension, or high blood pressure, has become one of the most common diagnoses in the United States. Nearly one in two adults struggle with high blood pressure, and this number only continues to rise.
To make matters worse, hypertension is an invisible illness. About 20% of Americans are unaware they suffer from it, although 1,000 deaths per day are caused by high arterial pressure. Unfortunately, there are rarely symptoms until the abnormal pressure has dealt significant damage to the body.
If your doctor diagnoses you with high blood pressure, it’s normal to feel stressed about your wellness, especially if you weren’t expecting the news. However, I’d urge you to consider the diagnosis as an opportunity to change course. As scary as your current numbers might be, it is absolutely possible to lower them and restore your health.
High blood pressure is a manageable disease. With some work, you may be able to manage your cardiovascular health without ever reaching my operating table.
Understanding blood pressure and metabolic health
I take the view that the first step in the healing process is education. This applies for blood pressure and metabolic health too.
Your blood pressure reading is determined by the force of blood against your arterial walls as it circulates through your body. This force is created by the heart as it pumps blood and by the resistance of your arteries.
There are two major readings: systolic (the heart is beating) and diastolic (the heart is at rest). Healthy blood pressures are typically at or below 120/80 mm Hg. The higher these numbers are, the more strain is being placed on your arteries – and consequently, your metabolic health.
High blood pressure contributes to a number of life-threatening illnesses:
- 69% of people who experience a first heart attack have hypertension
- 77% of people who have a first stroke are diagnosed with high blood pressure
- 74% of people with chronic heart failure may have hypertension
If you have recently been diagnosed with high blood pressure, your primary care physician has likely explained these risks in greater detail.
Even if the news may not be positive, understanding blood pressure numbers and what they mean provides you with an opportunity to restore your metabolic health.
Improving heart health by lowering blood pressure
After the initial shock of your diagnosis has been addressed, you’ll want to begin the process of lowering blood pressure without increasing stress. In my experience, this is best accomplished through sustainable lifestyle changes.
A wealth of current research reinforces the following steps:
- Change your diet to focus on whole foods and minimize processed foods. This means reducing your frequency of eating out, or picking different menu items to accommodate your changing habits. Studies have also correlated the reduction of alcohol with the reduction of high blood pressure.
- Exercise at least once per day, focusing on load-bearing movements that reinforce your bones and muscles. Feel free to start small and work your way to more intensive movement over time. I recommend no less than 30 minutes per day, five days per week. Resistance training has been linked to significant blood pressure reduction, even for groups experiencing prehypertension factors.
- There is a substantial amount of evidence to suggest high levels of stress have an impact on high blood pressure readings. While it’s not possible to eliminate all stress factors from your life, do what you can to control your physiological response with meditation, relaxation, or practicing a hobby. Getting enough sleep may also help to control cortisol related hypertension.
These are some of the first steps to consider while addressing hypertension – but they are certainly not the only options. A lasting reduction in blood pressure is best accomplished with a far-sighted strategy, particularly one crafted by a healthcare provider. Importantly, the need for pharmaceutical treatment of high blood pressure can be reduced or eliminated in many cases with a focus on diet and lifestyle.
Long term strategies for maintaining cardiovascular health
While maintaining lowered blood pressure is a great step in the right direction, it’s only one piece of the metabolic health puzzle.
It’s important to focus on all five metabolic health factors to protect your heart:
- Blood pressure
- Blood sugar
- Cholesterol
- Triglycerides
- Waist circumference
Of course, maintaining cardiovascular health is easier said than done. This process is a journey rather than a destination, and if you’re currently struggling with high blood pressure, it may take time to get the results you want.
One of the best ways to improve your cardiovascular health and maintain low blood pressure is to work alongside a metabolic health coach. I’ve seen people make major metabolic changes that dramatically alter their lives for the better.
If you’re not sure where to begin your blood pressure journey, start by using my free Health Wellness Calculator to identify potential risk factors. This will give you tailored recommendations for how to improve your cardiovascular health, and provide some groundwork for next steps.