Understanding Blood Pressure: A Whole-Person Approach to Your Health

In medicine, there are key measurements we call vital signs. These include your blood pressure, heart rate, temperature, oxygen level, weight, and height. They are called “vital” because they give important insight into your overall health and well-being.

In this blog, I would like to focus on one of the most important—and often overlooked—vital signs: your blood pressure.

Why Blood Pressure Matters

Let’s start with some important statistics:

According to the National Center for Health Statistics,

• • 47.7% of U.S. adults were diagnosed with hypertension (blood pressure > 130/80) between August 2021 and August 2023.

• • Hypertension is more common in men (50.8%) than women (44.6%).

• • It increases with age.
    • • 23.4% (ages 18–39)
    • • 52.5% (ages 40–59)
    • • 71.6% (age 60+)

• • Only 20.7% of patients have their blood pressure adequately controlled (<130/80 mm Hg).

• • Only 59.2% of people with hypertension are aware they have it.

Many people either do not see a doctor regularly or feel fine and assume everything is okay. The challenge is that high blood pressure often has no symptoms—yet it is a major risk factor for heart attack, one of the leading causes of death in the United States according to the Centers for Disease Control and Prevention. Thus, high blood pressure is considered a Silent Killer.

What Is Blood Pressure?

Blood pressure is the force your blood uses to move through your blood vessels, delivering oxygen and nutrients throughout your body.

There are two numbers:

• • Systolic pressure: the force when your heart pumps

• • Diastolic pressure: the pressure when your arteries are at rest

For example: 120/70 mm Hg

• • The top number (120) = systolic

• • The bottom number (70) = diastolic

What Is High Blood Pressure?

• • Stage 1 Hypertension: ≥130/80 mm Hg

• • Stage 2 Hypertension: ≥140/90 mm Hg

When these numbers stay elevated over time, it places stress on your blood vessels and organs.

Why Is It Hard to Detect?

Most people with high blood pressure feel completely normal.

Some may experience:

• • Headaches

• • Chest discomfort

• • Lightheadedness

• • Dizziness

• • Vision changes

But these are not common early signs.

A helpful way to think about it:

• • Imagine a pipe under high pressure—it may hold for a while, but over time it develops damage.

• • Or a garden being watered with excessive force—eventually, the plants and soil are harmed.

Similarly, high blood pressure slowly damages your organs over time without obvious warning signs.

Types of High Blood Pressure

• • Primary (Essential) Hypertension
    No single cause; related to aging and lifestyle

• • Secondary Hypertension
    Caused by specific conditions such as:
    • • Kidney disease
    • • Hormonal disorders
    • • Thyroid disease
    • • Anxiety

• • White Coat Hypertension
    Temporary elevation due to stress in medical settings

If this applies to you, checking your blood pressure at home is very important.

You can use the blood pressure log I created to document your blood pressure at home. You can take it to your next doctor’s visit.

https://doctorjoy.com/wp-content/uploads/2026/04/Blood-Pressure-Log.pdf

Who Is at Risk?

In reality, everyone is at risk, especially as we age.

Additional risk factors include:

• • Lack of exercise

• • High salt intake

• • Alcohol and smoking

• • Excess caffeine

• • Family history

• • Obesity

• • Chronic stress

While we cannot change our age or genetics, lifestyle choices are powerful and modifiable.

How Can You Prevent High Blood Pressure?

I strongly believe in a holistic, whole-person approach.

Physical Health

• • Exercise regularly: aim to sweat and elevate your heart rate for 40 minute continuously at least 4 times a week.

• • Reduce salt intake: try different herbs or spices for taste.

• • Limit caffeine: including hidden caffeine in drinks and sweets.

• • Eat whole, unprocessed foods: eating whole apple vs. apple sauce.

• • Create a colorful plate with fruits and vegetables: it is not easy to make every meal colorful but if you could make your overall daily food consumption to be colorful, you have done it!

• • See your doctor at least annually: your doctor is your partner in your health journey.

Mental & Emotional Health

• • Make time to rest and decompress

• • Let go of what you cannot control

Social Health

• • Stay connected with supportive people

• • Engage in shared activities like walking or exercising

Financial Health

• • Plan ahead to reduce stress

• • Budget for your health (nutrition, fitness, medical care)

Treatment Options

Treatment depends on the cause, but often includes:

1. 1. Lifestyle changes (first and most important)

1. 1. Medications

1. 1. Supplements (in select cases)

1. 1. Procedures such as renal denervation (when appropriate)

Complications of Uncontrolled Blood Pressure

Over time, high blood pressure can damage:

• • Heart (coronary artery disease)

• • Brain (stroke)

• • Kidneys (chronic kidney disease)

• • Eyes (vision loss)

This is known as end-organ damage.

What About Supplements?

Whole foods should always come first.

Focus on:

• • Fruits and vegetables

• • Hydration (water)

• • Good sleep

• • Stress management

Some supplements may help in certain cases, such as:

• • Magnesium

• • Omega-3

• • CoQ10

• • Hibiscus tea

However, supplements are not one-size-fits-all. Always discuss with your healthcare provider before starting them.

A Whole-Person Reflection

Take a moment to ask yourself:

• • Physical: What healthy habits can I build?

• • Mental: Am I managing stress well?

• • Social: Am I connected to supportive people?

• • Financial: Am I planning for my health needs?

Partnering With Your Doctor

Your health is a partnership.

Start with:

• • Annual physical exams

• • Honest conversations about challenges and opportunities

• • Shared decision-making

Even one visit can start a meaningful change—and it always begins with checking your blood pressure.