Hello. I have a risk of hypertension. My blood pressure is around 160 to 100. How can I bring my blood pressure closer to normal?


To work towards reducing your high blood pressure, and suggest a few non-pharmacological strategies to consider before turning to medication:

  1. Exercise: Engaging in low-intensity cardio, such as 'zone two' exercises, for approximately 150 to 240 minutes per week can be beneficial.
  2. Weight Management: Losing weight, particularly if one is overweight, plays a significant role in reducing blood pressure.
  3. Sleep: Ensuring you get adequate and quality sleep each night can help manage blood pressure.
  4. Diet: Proper nutrition and correcting over-nutrition are important.

They stress the importance of trial with these lifestyle changes before considering medication. However, if blood pressure remains high despite these efforts, modern medications like Ace inhibitors and angiotensin receptor blockers are well-tolerated options to manage blood pressure effectively. Always consult a healthcare provider before implementing lifestyle changes or starting any medication 1.

Furthermore, emphasizes the necessity of maintaining blood pressure around 120/80 mmHg and the challenges that come with accurately measuring blood pressure. Many people may have undiagnosed high blood pressure due to improper readings at the doctor's office 2. It's crucial to regularly monitor your blood pressure correctly to manage it effectively.

Lowering Blood Pressure

Peter and Andrew discuss ways to lower blood pressure, including exercise, weight management, and medication. They emphasize the importance of trying non-pharmacological methods first, such as low-intensity cardio and getting enough sleep, before turning to medication.

Huberman Lab

Dr. Peter Attia: Improve Vitality, Emotional & Physical Health & Lifespan | Huberman Lab Podcast