Over one billion people worldwide live with hypertension, yet only 1 in 5 has it adequately controlled. Whether you are actively managing high blood pressure or have reason to believe you should be, this episode outlines five specific, evidence-informed actions you can take right now.

0:00 Intro

Step 1 — Know Your Target Your optimal blood pressure target is not a single universal number — it depends on your age, medications, and overall health status. Normal is currently defined as below 120/80 mmHg, though emerging evidence suggests women may benefit from a lower threshold. One-time action: confirm your personal target with your physician or nurse practitioner, and write it beside your monitor.

Step 2 — Get a Validated Home Device. Not all monitors are accurate, regardless of price or brand. One-time action: visit stridebp.org to find a clinically validated upper-arm device and order one. The Hilo wearable is also an option for continuous monitoring.

Step 3 — Learn the Correct Measurement Technique: Technique errors are common, including in specialist clinics. Key requirements: back fully supported, both feet flat on the floor, forearm resting at heart level, bladder empty, no caffeine in the past 30 minutes, no talking. Sit quietly for five minutes before measuring, use the correct cuff size, and take three readings. One-time action: practise the technique once correctly and set up your recording system wherever you keep your device.

Audit Your Food for Sodium. Extra sodium in food usually comes from processed and packaged food, not home cooking. On any nutrition label, look at milligrams of sodium per serving rather than the daily value percentage. One-time action: open your pantry today, identify the three highest-sodium items, and choose one you are willing to reduce or replace. Start where it is easiest.

Step 5 — Consider a Potassium-Based Salt Substitute. Replacing sodium chloride with a potassium chloride salt substitute is one of the best-supported yet underused strategies for blood pressure management. Important caveat: this is not appropriate for everyone and is contraindicated in chronic kidney disease and with certain medications. One-time action: bring a complete medication list to your next appointment and ask your physician or pharmacist whether this is right for you.

1. After I finish listening to this episode, I will visit stridebp.org and identify an accurate device to order.

2. After I open my pantry, I will pick up one packaged item and read the sodium content on its label.

3. After I take my nighttime medications, I will write down all my current medications so I can ask my healthcare provider about potassium salt substitutes.

Medical Disclaimer: For educational purposes only. Always consult your physician before making changes to your health management plan.