Over one billion people worldwide live with hypertension, yet only 1 in 5 has it adequately controlled. Whether you are actively managing high blood pressure or have reason to believe you should be, this episode outlines five specific, evidence-informed actions you can take right now.
What You Will Learn in This Episode
- Why knowing your personalized blood pressure target matters
- How to choose a clinically validated home blood pressure monitor
- The exact technique for measuring blood pressure accurately at home, including common errors made even in specialist clinics
- How to audit your food for hidden sodium, and where it is most likely to be hiding
- What potassium salt substitutes are, and speak with your doctor about whether a potassium-substituted salt alternative may be appropriate for you.
Timestamps
0:00 Intro
1:16 5 Steps to Control Blood Pressure
2:18 Know Your Target Numbers
5:55 Get an Accurate Home Device
7:54 How to Measure BP Correctly
14:55 Checking Food for Sodium
23:41 Potassium Salt Substitutes
27:08 Summary & Key Takeaways
5 Things To Lower Your Blood Pressure
Step 1 — Know Your Target Your optimal blood pressure target is not a single universal number — it depends on your age, medications, and overall health status. Normal is currently defined as below 120/80 mmHg, though emerging evidence suggests women may benefit from a lower threshold. One-time action: confirm your personal target with your physician or nurse practitioner, and write it beside your monitor.
Step 2 — Get a Validated Home Device. Not all monitors are accurate, regardless of price or brand. One-time action: visit stridebp.org to find a clinically validated upper-arm device and order one. The Hilo wearable is also an option for continuous monitoring.
Step 3 — Learn the Correct Measurement Technique: Technique errors are common, including in specialist clinics. Key requirements: back fully supported, both feet flat on the floor, forearm resting at heart level, bladder empty, no caffeine in the past 30 minutes, no talking. Sit quietly for five minutes before measuring, use the correct cuff size, and take three readings. One-time action: practise the technique once correctly and set up your recording system wherever you keep your device.
Audit Your Food for Sodium. Extra sodium in food usually comes from processed and packaged food, not home cooking. On any nutrition label, look at milligrams of sodium per serving rather than the daily value percentage. One-time action: open your pantry today, identify the three highest-sodium items, and choose one you are willing to reduce or replace. Start where it is easiest.
Step 5 — Consider a Potassium-Based Salt Substitute. Replacing sodium chloride with a potassium chloride salt substitute is one of the best-supported yet underused strategies for blood pressure management. Important caveat: this is not appropriate for everyone and is contraindicated in chronic kidney disease and with certain medications. One-time action: bring a complete medication list to your next appointment and ask your physician or pharmacist whether this is right for you.
One-Time Actions For Behaviour Change
1. After I finish listening to this episode, I will visit stridebp.org and identify an accurate device to order.
2. After I open my pantry, I will pick up one packaged item and read the sodium content on its label.
3. After I take my nighttime medications, I will write down all my current medications so I can ask my healthcare provider about potassium salt substitutes.
Tools and Resources Mentioned
- stridebp.org — International database of clinically validated home blood pressure devices
- Hilo wearable blood pressure device
- Blood pressure tracking log (Google Spreadsheet) — Download
Blood pressure measurement pitfalls
References
- Neal, Bruce, et al. “Effect of salt substitution on cardiovascular events and death.” New England Journal of Medicine 385.12 (2021): 1067-1077.
- Jones, D.W., Ferdinand, K.C., Taler, S.J., Johnson, H.M., Shimbo, D., Abdalla, M., Altieri, M.M., Bansal, N., Bello, N.A., Bress, A.P. and Carter, J., 2025. Correction to: 2025 AHA/ACC/AANP/AAPA/ABC/ACCP/ACPM/AGS/AMA/ASPC/NMA/PCNA/SGIM Guideline for the Prevention, Detection, Evaluation and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines. Hypertension, 82(12), pp.e350-e350.
- Wang, Yi-Jie, et al. “Dietary sodium intake and risk of cardiovascular disease: a systematic review and dose-response meta-analysis.” Nutrients 12.10 (2020): 2934.
Medical Disclaimer: For educational purposes only. Always consult your physician before making changes to your health management plan.
