The Proof with Simon Hill

5 ways to lower your blood pressure | Raymond Townsend, MD, PhD

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Oct 21, 2025
Guest
Raymond Townsend, MD, PhD
Dr. Raymond Townsend, a Professor of Medicine at the University of Pennsylvania and a clinical expert in hypertension, dives deep into effective blood pressure management. He discusses the significant cardiovascular risks associated with high blood pressure and elaborates on the latest AHA/ACC guidelines. Townsend emphasizes the importance of lifestyle changes over medication, particularly weight loss, exercise, and dietary adjustments like reducing sodium and increasing potassium. He debunks myths about salt sensitivity and shares practical tips for monitoring blood pressure at home.
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INSIGHT

Magnitude Of BP Risk Reduction

  • Lowering systolic blood pressure reduces cardiovascular risk roughly 2% per mmHg over 10 years.
  • A 5 mmHg drop yields about a 10% relative risk reduction for heart attack, stroke, and related events.
INSIGHT

Risk Rises Geometrically With Systolic

  • Blood pressure risk rises geometrically with higher systolic values rather than linearly.
  • Big reductions matter most at very high systolic levels because each 20 mmHg jump roughly doubles risk.
INSIGHT

Kidney Benefit Plateaus Below ~140

  • Kidney outcomes show less extra benefit when lowering systolic below ~140 mmHg.
  • KDIGO still recommends <120 for overall brain and heart protection despite limited kidney-specific evidence.
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