Hypertension: Your Proactive Guide to Understanding and Managing High Blood Pressure

Hypertension (high blood pressure) is one of the most common yet preventable health risks worldwide. Left unmanaged, it increases your chance of heart attack, stroke, and cardiovascular disease. The good news? With the right mix of lifestyle changes, natural supplements for high blood pressure, and medical guidance, you can take control.

Why Managing Blood Pressure Matters

• Hypertension is diagnosed when blood pressure is consistently >140/90 mmHg.
• A reading above 180/120 mmHg is a medical emergency.
• More than half of Canadian adults are hypertensive or pre-hypertensive.
• Hypertension can be managed with blood pressure supplements, lifestyle changes, or medication.

Hypertension Fast Facts

• Hypertension (high blood pressure) is diagnosed when blood pressure is >140/90 mmHg
• Blood pressure >180/120 mmHg is an emergency – seek medical care immediately
• Most hypertension is highly treatable
• If left untreated, hypertension increases your risk of having a heart attack or stroke
• Hypertension can be managed through lifestyle, medication, specific natural health products or blood pressure supplements, or a combination of all three
• Measuring blood pressure regularly is key when proactively managing hypertension
• Always consult with your healthcare provider before making changes to your blood pressure management plan

What Is Blood Pressure?

Your blood pressure measures how forcefully your heart pumps blood through your vessels.

What do systolic blood pressure and diastolic blood pressure mean?

When you see a blood pressure reading like 120/80 mmHg, the two numbers each represent something different:

• Systolic blood pressure (SBP): the top number. This is the maximum force your blood exerts against your arteries when the heart contracts (beats).
• Diastolic blood pressure (DBP): the bottom number. This is the lowest pressure in your arteries when the heart relaxes between beats.

Both numbers matter. Higher systolic pressure means your heart is working harder to pump blood through stiff or narrowed arteries. Elevated diastolic pressure suggests your blood vessels aren’t relaxing as well as they should.

Understanding these two values is key to recognizing how well your cardiovascular system is functioning — and why managing blood pressure through lifestyle, monitoring, and blood pressure support is so important.

What Causes Hypertension?

Some factors you can’t control (age, family history), but many you can.

Modifiable risk factors include:

• Poor diet (especially high salt intake)
• Obesity and inactivity
• Smoking and excess alcohol
• Stress and poor sleep
• Other conditions such as diabetes or kidney disease

Non-Modifiable Risk Factors for Hypertension

While lifestyle choices play a big role in blood pressure support, some risk factors are outside of your control. These include:

• Age: Blood vessels naturally stiffen with age, and nearly 90% of adults will develop some degree of hypertension during their lifetime.
• Family history and genetics: If hypertension runs in your family, you may be at higher risk.

Even though you can’t change these factors, you can influence their impact. Knowing your risk helps you and your healthcare provider create a proactive plan that combines lifestyle, monitoring, and possibly natural supplements to lower blood pressure. Even small changes can make a meaningful difference.

Six Natural Ways to Support Blood Pressure

These lifestyle and nutrition interventions are some of the most effective and clinically studied natural ways to support blood pressure, helping reduce your risk of heart disease and stroke.

Evidence shows these interventions lower systolic blood pressure:

• DASH diet: –11.4 mmHg
• Bioactive marine peptides from shrimp shells (1200 mg/day): –6.7 mmHg
• Sodium reduction (<6 g/day): –7 mmHg
• Physical activity (30–60 min, 3–5x/week): –5 mmHg
• Weight loss (per 5.1 kg lost): –4.4 mmHg
• Moderation of alcohol consumption: –3 mmHg

Just a 5 mmHg drop can cut your risk of stroke by 13% and heart failure by 14%.

Natural Supplements to Lower Blood Pressure

Beyond lifestyle changes, blood pressure supplements can play a powerful role. One clinically researched option is bioactive marine peptides from shrimp shells. These are one of the few natural supplements to lower blood pressure proven effective in clinical trials.

They work best when combined with healthy habits like exercise, stress management, and a heart-healthy diet.

At-Home Blood Pressure Monitoring

Regular monitoring is one of the most effective natural ways to support blood pressure. It helps you:

• Track progress over time
• Detect unusual spikes early
• Avoid misleading “white coat syndrome” readings
• Take your readings at the same time daily, ideally in the morning.

Why Does Blood Pressure Fluctuate During the Day?

Blood pressure naturally rises and falls throughout the day. It’s typically:

• Lowest when you’re sleeping or deeply relaxed
• Highest in the morning or during physical or emotional stress

Because of these natural fluctuations, it’s best to take your at-home readings at the same time each day, ideally in the morning. Consistent timing makes it easier to track trends and notice unusual spikes that may require action.

What to Do If You Get a High Blood Pressure Reading

If your blood pressure is slightly or moderately higher than usual:

• Repeat the reading a few more times to confirm.
• Record your results and share them with your healthcare provider.

If your blood pressure measures above 180/120 mmHg, wait 5 minutes and test again. If it remains that high, you may be experiencing a hypertensive crisis and should seek immediate medical care. Prompt action can prevent serious complications like stroke or heart attack.

Understanding White Coat Syndrome

“White coat syndrome” refers to higher blood pressure readings caused by stress or anxiety in a medical setting. For this reason, doctors often use an average of three readings instead of a single one to confirm a hypertension diagnosis.

This phenomenon underscores the importance of at-home monitoring. By checking your blood pressure in a calm environment, you’ll provide your doctor with more accurate data.

It’s also important to note that occasional spikes due to stress or nerves do not cause chronic hypertension. Long-term management comes down to addressing lifestyle factors and, when appropriate, considering blood pressure supplements or medication.

Measure, Plan and Monitor

Whether you currently have high blood pressure or are simply looking to reduce your risk, the most important step is to stay proactive. By consistently measuring your blood pressure, making a plan with your healthcare provider, and monitoring your progress, you gain powerful insights into your health.

Understanding your numbers and what they mean allows you to make empowered, personalized decisions—from adjusting your diet to adding exercise, stress management, or exploring natural blood pressure support options.

The Bottom Line on Blood Pressure Support

Managing high blood pressure is about proactive choices:

• Adopt lifestyle changes (diet, movement, stress care)
• Add natural blood pressure support where appropriate
• Monitor regularly and work with your doctor

With small, consistent steps, you can protect your heart and overall health for the long term.