Referred to as the “silent killer,” high blood pressure is a prevalent health issue that can silently harm your arteries, heart, kidneys, and brain, often without any immediate symptoms. Gaining a clear understanding of blood pressure and the factors that lead to its increase is crucial for safeguarding both your heart and overall health.

What Is High Blood Pressure?

Hypertension, or high blood pressure, arises when the pressure of blood against artery walls remains elevated continuously. Blood pressure readings consist of two figures: the systolic pressure, which is the measure during heartbeats when blood is being pumped, and the diastolic pressure, captured when the heart is at rest between beats.

Visualize your blood vessels as a network of pipes with your heart operating as a pump. Each heartbeat sends blood surging through these pipes, creating a peak in pressure—this is your systolic blood pressure, the upper figure in your measurement. When the heart relaxes, pressure falls to its baseline, known as diastolic blood pressure, the lower figure in your reading.

For a healthy individual, ideal blood pressure is usually under 120/80 mmHg. However, if your readings consistently reach 130/80 mmHg or more, you enter the hypertension zone. According to Dr. David G. Rizik, what is deemed “normal” can differ based on factors like age and other health conditions, making it essential to interpret blood pressure within a broader health context.

What Causes High Blood Pressure?

Persistent high blood pressure happens when the force exerted by blood against artery walls remains excessively high over time. This condition can be attributed to several contributing factors, including:

• Genetic predisposition
• High sodium intake
• Not getting enough movement
• Consuming alcohol
• Poor sleep
• Excess weight
• Sleep apnea
• Stress
• Medical conditions such as kidney disease, thyroid disorders and diabetes
• Stiffening of the arteries with age

Other risk factors include smoking, heavy alcohol use, and chronic conditions like diabetes or kidney disease. Even if you feel perfectly fine, these factors can silently increase your risk of heart attack, stroke, kidney disease, and cognitive decline.​

Why Managing Blood Pressure Matters

Managing blood pressure is essential because high blood pressure, or hypertension, often has no obvious symptoms but can silently cause serious health problems over time. If left untreated, it significantly increases the risk of life-threatening conditions such as heart attack, stroke, heart failure, and kidney disease.

According to Kara Siedman, RD, Director of Partnerships at Resbiotic, managing blood pressure early is crucial for long-term health. “Even if you don’t feel symptoms, high blood pressure can greatly increase the risk of heart attack, stroke, kidney disease, and cognitive decline. Managing it early helps protect long-term health and keeps your cardiovascular system strong,” she says. Taking proactive steps now can prevent serious complications later.​

5 Supplements To Lower Blood Pressure Naturally

Incorporating certain natural supplements into your daily routine can support healthy blood pressure levels. Here are five well-researched options:

• Magnesium: Helps relax blood vessel walls and supports healthy circulation. Found in leafy greens, nuts, seeds, and whole grains.​

• CoQ10 (Coenzyme Q10): An antioxidant that supports heart muscle function and may help reduce systolic and diastolic pressure.​

• Beetroot: Rich in nitrates, which convert to nitric oxide in the body, helping to relax and widen blood vessels.​

• Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, these healthy fats help reduce inflammation and slow plaque buildup in arteries.​

• Potassium: Balances sodium levels in the body and helps relax blood vessel walls. Excellent sources include bananas, avocados, spinach, and sweet potatoes.​

How to Use These Supplements Safely

While these supplements can be beneficial, it’s important to discuss them with your healthcare provider before starting, especially if you’re taking medications or have other health conditions. Supplements should complement—not replace—healthy lifestyle habits like eating a balanced diet, exercising regularly, managing stress, and limiting sodium intake.​

Lowering Your Blood Pressure May Be Easier Than You Think

Taking even one step toward lowering your blood pressure—whether it’s adding a supplement, making a dietary change, or starting a simple exercise routine—can have a significant impact on your heart health. By understanding your blood pressure and taking proactive steps, you’re investing in a stronger, healthier future for your heart and your body.