Blood pressure plays a critical role in your overall health and well-being. From supporting heart health to influencing how oxygen and nutrients reach your cells, maintaining healthy blood pressure is essential for long-term vitality and overall cardiovascular wellness. We sat down with our Chief Cardiologist, Christopher Davis, MD, FACC, to break down what you need to know about blood pressure and his top tips for keeping it in check.
What is high blood pressure, and why does it matter?
High blood pressure, or hypertension, occurs when the force of blood against the walls of your arteries is consistently too high. Over time, this increased pressure can strain your heart and blood vessels, potentially leading to serious conditions like heart disease, stroke, or kidney damage.
The tricky part? High blood pressure is often called the "silent killer" because it typically has no noticeable symptoms. In rare cases, people may experience severe headaches, chest pain, or difficulty breathing. That’s why regular monitoring is essential.
A recent study revealed that only 39% of Americans could correctly identify normal blood pressure levels. Taking the time to understand your numbers—and what they mean—can make all the difference in protecting your heart health.
Could your diet be the missing link to better blood pressure?
When it comes to cardiovascular health, diet is the foundation. As Dr. Davis explains, “You can’t out-exercise a bad diet.” While regular physical activity is important, it won’t undo the impact of poor nutrition, particularly when it comes to high cholesterol and blood pressure.
A diet high in saturated fats, refined sugars, and processed foods doesn’t just increase cholesterol levels—it can also lead to inflammation and plaque buildup in your arteries. Over time, these changes reduce arterial flexibility, making it harder for blood to flow efficiently. This increased resistance can drive your blood pressure up, putting added strain on your heart and cardiovascular system.
On the flip side, a heart-healthy diet rich in nutrient-dense foods—like leafy greens, whole grains, fruits, vegetables, nuts, seeds, and lean proteins such as fish and poultry—can support both cholesterol and blood pressure. Foods high in potassium, magnesium, and fiber help regulate blood pressure by reducing sodium’s impact and supporting blood vessel health.
How is nitric oxide connected to your blood pressure?
One key factor in supporting blood vessel health is nitric oxide (NO). This important molecule helps relax and dilate blood vessels, improving blood flow and oxygen delivery—essential for maintaining healthy blood pressure.
The good news is that your diet plays a crucial role in how your body produces nitric oxide. It’s not just about cholesterol or fat intake—certain foods can boost nitric oxide levels, helping support healthy blood pressure and promoting cardiovascular wellness.
Leafy greens like spinach, kale, and arugula, as well as root vegetables like beets, are rich in dietary nitrates, which your body converts into nitric oxide. However, the challenging part can be getting enough dietary nitrates from food alone to support nitric oxide production. For example, not all beets are created equal in terms of nutrient density. The difference in nutrient density between vegetables can differ by up to 500% due to varying growing conditions, weather, sourcing, and processing that exists in the supply chain.
In these cases, supplements designed to support nitric oxide production can be a game-changer. Look for clinically researched options, like those from humann, which use premium plant-based ingredients to support healthy blood pressure and overall cardiovascular health.
What are Dr. Davis' top three lifestyle tips for supporting healthy blood pressure?
1. Move More
Exercise doesn’t have to mean running marathons or hitting the gym for hours. Simple movement—like walking one or two miles a day—can significantly improve your blood pressure and overall heart health. If time is a challenge, wake up 30 minutes earlier to fit in a brisk walk.
2. Prioritize Sleep
Sleep is essential for recovery and cardiovascular health. Adults should aim for 7–9 hours of quality sleep each night. Poor sleep can increase stress and negatively impact blood pressure. Establish a consistent sleep routine and create a calming bedtime environment to support restful sleep.
3. Manage Stress
Daily stress can take a toll on your heart health. Find ways to manage it, whether through meditation, breathwork, or taking a walk. Regular mindfulness practices can help regulate blood pressure, with studies showing improvements in systolic and diastolic numbers by up to 4.7 and 3.2 mm Hg, respectively.
Ready to take the next step toward improving your health?
Understanding and managing your blood pressure is one of the most impactful things you can do for your heart. With regular monitoring, a balanced lifestyle, and the right nutritional support, you can take charge of your cardiovascular wellness.
Ready to get started? Start small—move more, eat smarter, and consider supplements that provide effective support for your heart health. Your future self will thank you.
About Christopher Davis, MD, FACC
Christopher Davis, MD, FACC is a triple board-certified interventional cardiologist and the Chief Cardiologist at humann. With a passion for delivering top-tier, patient-centered care, Dr. Davis trained at Johns Hopkins/Sinai Hospital, where he was honored as Chief Medical Resident, before completing cardiology and interventional cardiology fellowships at the University of Virginia. As the Founder & CEO of Reveal Vitality, he is redefining the future of healthcare with a personalized, root-cause approach to longevity and cardiovascular wellness. His practice integrates state-of-the-art diagnostics, AI-driven fitness technology, and holistic health strategies to help patients not only manage symptoms but achieve optimal health, vitality, and longevity.