What You Need to Know about Blood Pressure from a Leading Cardiologist

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. 

A normal blood pressure reading is below 120/80 mm Hg, while high blood pressure (hypertension) begins at 130/80 mm Hg.¹ Because high blood pressure usually has no symptoms, most people don’t learn their numbers until a routine checkup.² Diet, movement, sleep, and stress all influence those numbers.⁴ 

We sat down with Humann’s Chief Cardiologist, Christopher Davis, MD, FACC, to explain what your numbers mean, why blood pressure matters, and everyday habits that support healthy blood pressure. 

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.¹ Over time, this increased pressure can strain your heart and blood vessels, potentially leading to serious conditions like heart disease, stroke, or kidney damage. 

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 2023 study of more than 6,500 U.S. adults found that 64% were confident they understood blood pressure numbers, but only 39% could correctly identify what a normal reading is.² Taking the time to understand your numbers—and what they mean—can make all the difference in protecting your heart health. 

What is a normal blood pressure reading? 

A normal blood pressure reading is below 120/80 mm Hg. Blood pressure is measured using two numbers: systolic pressure (the top number), which measures the pressure in your arteries when your heart beats, and diastolic pressure(the bottom number, which measures the pressure between heartbeats 

According to current guidelines, stage 1 hypertension begins at 130/80 mm Hg, while stage 2 hypertension begins at 140/90 mm Hg.¹ 

How does your diet affect your 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 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 healthy numbers. Foods high in potassium, magnesium, and fiber can also help support healthy blood pressure.⁴ 

On the other hand, a diet high in saturated fats, refined sugars, and processed foods can have the opposite effect by leading to inflammation and plaque buildup in your arteries. Over time, these changes reduce arterial flexibility, making it harder for blood to circulate efficiently. This increased resistance can drive your blood pressure up, putting added strain on your heart and cardiovascular system. 

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, supporting circulation and oxygen delivery—both of which are essential for maintaining healthy blood pressure.³ 

The good news is that your diet plays an important  role in  nitric oxide production. It’s not just about cholesterol or fat intake—certain foods can support nitric oxide levels, helping support healthy blood pressure and promoting cardiovascular health. 

Leafy greens like spinach, kale, and arugula, along with root vegetables like beets, are rich in dietary nitrate, which your body converts into nitric oxide through the nitrate–nitrite–nitric oxide pathway.³ However, the challenging part can be getting enough dietary nitrate 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 exist in the supply chain. 

For people who don’t consistently get enough dietary nitrate from food alone, supplements may help fill the gap.  

In these cases, supplements designed to support nitric oxide production can be a game-changer. Look for products made with clinically researched ingredients, which use premium plant-based ingredients that support healthy blood pressure and overall cardiovascular health. 

What are a cardiologist’s top three habits for 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. The American Heart Association recommends at least 150 minutes of moderate activity per week, which works out to about 30 –minutes a day, five days a week.⁴ 

2. Prioritize sleep 

Sleep is essential for recovery and cardiovascular health. Most adults should aim for 7–9 hours of quality sleep each night.⁴ 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. 

How do you start supporting healthy blood pressure? 

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 health.