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Hypertension
The silent killer
Overview
Chronically high pressure in blood vessels, forcing the heart to work harder.
Interventions & Treatments
Potassium Increase
Most evidence-backed optionEating more potassium-rich foods (not just cutting salt).
How it works
Potassium relaxes blood vessel walls and helps excrete sodium.
Protocol
- 4700mg/day target via avocados, leafy greens, and potatoes.
Slow Deep Breathing
Resonance breathing exercises.
How it works
Increases vagal tone, shifting the nervous system to a parasympathetic state.
Protocol
- 5-10 mins daily; 5 seconds in, 5 seconds out.
Lifestyle Factors
Diet
Whole foods, high potassium, adequate magnesium.
Exercise
Zone 2 cardio lowers resting BP over time.
Sleep
Sleep apnea is a major cause of resistant hypertension.
Stress
Chronic stress keeps vasoconstriction active.
Research cited
- [1]2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in AdultsWhelton PK et al.(2017)medical guideline
- [2]Hypertension Canada 2020 Comprehensive Guidelines for the Prevention, Diagnosis, Risk Assessment, and Treatment of HypertensionRabi DM et al.(2020)medical guideline
- [3]
Sidebar
Medical Disclaimer
Monitor BP at home. Do not stop beta-blockers abruptly.
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