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

Right in the heart of the city, I’ve been hosting a hands-on Airbnb Experience at Little City Farm that’s all about plant diversity, gut health, and delicious food. For more information, or to find other experiences on your next trip, check out airbnb.com/experiences.

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Simon Hill, MSc, BSc (Hons)

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