The Silent Killer: Why Blood Pressure Matters More Than You Think

I started hearing talk of high blood pressure at about the age of seven. My dad had it, and our house had low-sodium versions of all the things. I quickly learned to distinguish real and fake salt by taking the salt shaker, shaking some into my hands, and examining the crystals. Square good to go, round no salt found. I hated the substitute salt. I could taste the difference immediately and would consider my food ruined if any got on it.
 
My blood pressure has always been on the verge of being high, and it was probably the health metric that got me into CrossFit the most. CrossFit held me pretty steady for over a decade. The nutrition changes I learned from CrossFit, and the consistency in exercise I gained kept my blood pressure in the normal range. I never achieved “Elite” Blood pressure.

As I age, my blood pressure creeps up. This article, like most, is as much for me as it is for you.

This is my summary of Peter Attia’s article on blood pressure, which appeared on January 15th, 2025. You can find it here.  

Managing Blood Pressure for Longevity and Performance

Blood pressure isn’t just another number on your health chart—it’s one of the most significant determinants of how long and how well you’ll live. High blood pressure (hypertension) is often called the “silent killer” for a reason: it quietly wreaks havoc on your heart, brain, and kidneys without apparent symptoms. If left unchecked, it increases your risk of heart attack, stroke, kidney failure, cognitive decline, and even sexual dysfunction.

Here’s the shocking part: one in three people worldwide has high blood pressure, and half of them don’t even know it. But the good news? Hypertension is highly manageable. With regular monitoring and a few key lifestyle changes, you can keep your blood pressure in check, optimize your performance, and significantly extend your healthspan.

Let’s break down what you need to know and how to take action.

What is Blood Pressure and How Do We Measure It?

Blood pressure is the force of circulating blood against artery walls. It’s recorded as systolic over diastolic pressure:

• Systolic Pressure (top number): Pressure when your heart contracts and pumps blood.

• Diastolic Pressure (bottom number): Pressure when your heart relaxes between beats.

A normal reading is around 120/80 mmHg. Anything higher can indicate elevated blood pressure, which increases your risk of serious health issues. The American Heart Association classifies blood pressure into different stages, with 130/80 mmHg and above considered hypertensive.

Why Hypertension is So Dangerous

Each 20/10 mmHg increase in blood pressure doubles your risk of cardiovascular death. That’s not just a statistic—it’s a wake-up call. High blood pressure accelerates damage to key organs, including:

• Heart: Increases risk of heart attack and heart failure.

• Brain: Contributes to stroke and cognitive decline.

• Kidneys: Can lead to kidney disease or failure.

• Vision & Sexual Health: Affects eyesight and can cause erectile dysfunction.

And because hypertension usually has no symptoms, many people don’t realize they have it until severe damage has already occurred. That’s why regular monitoring is a non-negotiable.

How to Measure Blood Pressure Accurately

You don’t need to wait for a doctor’s visit to check your blood pressure. Home monitoring is one of the best ways to stay on top of it. Here’s how to do it right:

✅ Use a validated blood pressure monitor (manual monitors tend to be more accurate than automatic ones). ✅ Pick the right cuff size (too large or too small skews readings). ✅ Measure at the same time each day (morning is ideal). ✅ Avoid caffeine, alcohol, and exercise for 30 minutes beforehand. ✅ Sit in a relaxed position with your arm supported at heart level. ✅ Take multiple readings and average them.

Home readings give a more reliable picture than a one-off doctor’s visit, where “white coat syndrome” (stress-induced BP spikes) can distort the numbers.

How to Lower Blood Pressure Naturally

If your blood pressure is creeping up, the first step isn’t medication—it’s lifestyle changes. Here’s what moves the needle the most:

1. Shed Excess Body Fat

Obesity is the biggest driver of high blood pressure. The good news is that even losing 5-10% of your body weight can significantly lower your BP.

2. Dial in Your Diet

• Lower sodium (keep it around 2,000 mg daily if salt-sensitive).

• Increase potassium (load up on bananas, potatoes, leafy greens).

• Try a salt substitute (potassium-enriched salt can reduce BP by 10-15 mmHg).

• Limit processed foods (they’re packed with hidden sodium).

3. Train Smart

Regular exercise is one of the best long-term strategies for lowering blood pressure:

• Strength training improves vascular health and metabolic function.

• Zone 2 cardio (low-intensity steady-state) helps regulate BP long-term.

• High-intensity training (VO2 max work) boosts cardiovascular efficiency.

Even walking 30 minutes a day can lower BP by 5-8 mmHg—small effort, big payoff.

4. Cut Back on Booze

Every extra daily drink increases hypertension risk by 30%. If you drink, keep it moderate (1 drink/day for women, 2 for men) or cut it entirely.

5. Prioritize Sleep & Stress Management

• Poor sleep raises BP—aim for 7-9 hours.

• Chronic stress triggers hypertension—meditation, breathwork, and walks in nature help.

When to Consider Medications

If lifestyle changes alone aren’t enough, medications can be highly effective. First-line options include:

• ACE inhibitors & ARBs (help relax blood vessels)

• Thiazide diuretics (reduce fluid retention)

• Calcium channel blockers (prevent arterial constriction)

These drugs lower systolic BP by 12-15 mmHg and are highly effective when combined with lifestyle modifications.

What About Low Blood Pressure (Hypotension)?

While high BP is the bigger concern, low BP (<90/60 mmHg) can cause dizziness, fainting, and fatigue. Causes include:

• Dehydration

• Overuse of BP meds

• Nutrient deficiencies (B12, folate, sodium)

If you experience symptoms, talk to your doctor to identify the root cause.

Final Takeaways: Mastering Your Blood Pressure for Longevity

✅ Monitor your BP regularly—don’t wait for symptoms. ✅ Weight loss, diet, exercise, and stress management are the most powerful BP-lowering tools. ✅ Medication can help, but lifestyle is the foundation. ✅ Each 20/10 mmHg decrease in BP cuts cardiovascular risk in half.

Your blood pressure isn’t just a number—it’s a direct reflection of your longevity and daily performance. Get it under control, and you’ll not only add years to your life but also more life to your years.

Stay strong,

Joshua Grenell, 

If you need some help getting started, check out my book on amazon: Fitness First.