Blood Pressure
The silent vital sign. Blood pressure—the force of blood against artery walls— is tightly regulated by the heart, blood vessels, kidneys, and hormones. High blood pressure (hypertension) is a "silent killer" affecting 1 in 3 adults, damaging blood vessels and organs without symptoms until serious problems occur.
Understanding Blood Pressure
Systolic (Top Number)
Pressure when heart beats/contracts. Reflects arterial stiffness and cardiac output.
Diastolic (Bottom Number)
Pressure when heart rests between beats. Reflects peripheral resistance.
Categories:
How BP Is Regulated
Short-Term (Seconds-Minutes)
- Baroreceptors: Detect stretch in arteries
- Nervous system: Adjust heart rate, vessel tone
- Vasoconstriction/dilation: Immediate adjustments
- Adrenaline: Fight-or-flight raises BP
Long-Term (Hours-Days)
- Kidneys: Regulate fluid volume
- RAAS: Renin-angiotensin-aldosterone system
- Aldosterone: Retains sodium and water
- ADH: Water retention hormone
Causes of High Blood Pressure
Insulin Resistance
High insulin causes sodium retention and arterial stiffness. Major hidden cause.
Sodium/Potassium Imbalance
Too much sodium, not enough potassium. Ratio matters more than absolute sodium.
Magnesium Deficiency
Magnesium relaxes blood vessels. Low Mg = vasoconstriction = higher BP.
Chronic Stress
Sustained cortisol and adrenaline. Keeps vessels constricted.
Sleep Apnea
Oxygen drops trigger sympathetic surge. Common hidden cause of resistant hypertension.
Arterial Stiffness
Age, glycation, oxidative stress. Arteries lose elasticity.
Natural BP Support
Increase Potassium
Bananas, avocados, leafy greens. Helps excrete sodium. DASH diet effective.
Magnesium
Natural vasodilator. 300-500mg glycinate. Most people are deficient.
Nitric Oxide
Beets, leafy greens, citrulline. Relaxes blood vessels. Powerful effect.
Address Insulin
Low carb, intermittent fasting. Fix metabolic syndrome, BP often normalizes.
Exercise
Regular cardio improves arterial flexibility. Both aerobic and resistance help.
Stress Reduction
Meditation, deep breathing, sleep. Calm nervous system, lower baseline BP.