High blood pressure, often called the silent killer, is the most deadly modifiable risk factor worldwide. In this solo episode, I break down the latest European and American blood pressure guidelines into a simple, actionable framework.
I explain what blood pressure is, why it matters, how to measure it correctly at home, and the lifestyle changes that can lower it as effectively as first-line medication. Whether you want to prevent hypertension, manage it, or simply understand your numbers, this episode could change, and even save, your life.
- Introduction: Understanding High Blood Pressure & Its Dangers (00:00)
- How Common is Hypertension? (05:53)
- Why Hypertension Has No Symptoms: The "Silent Killer" Explained (07:52)
- Blood Pressure Numbers Explained: What Do Your Readings Mean? (10:00)
- How to Measure Blood Pressure Accurately (12:34)
- Getting an Accurate Reading at the Doctor's Office (14:14)
- 5 Steps to Accurate Home Blood Pressure Monitoring (16:17)
- Lifestyle Changes vs. Medication for High Blood Pressure (19:14)
- 6 Lifestyle Strategies to Lower Blood Pressure Naturally (24:29)
- DASH Diet for Hypertension & Other BP-Lowering Foods (26:45)
- What’s the Best Sodium and Potassium Balance for Heart Health? (30:37)
- How Does Your Gut Microbiome Affect Blood Pressure? (35:15)
- What’s the Best Exercise for Hypertension? (37:40) Does Alcohol Affect Your Blood Pressure? (43:19)
- How Coffee & Sugary Beverages Affect Your Blood Pressure (47:50)
- Smoking, Stress, and Other Lifestyle Factors Affecting BP (49:42)
- Your Action Plan for Healthy Blood Pressure (51:02)
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This episode is brought to you by:
38TERA
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AirBnB
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Simon Hill, MSc, BSc (Hons)
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