3164: How to Control High Blood Pressure or Hypertension with Nutrition and Lifestyle Changes on Simple Habits for a Healthier Heart

Optimal Health Daily - Fitness and Nutrition

Optimal Living Daily LLC

Fitness, Health & Fitness, Nutrition

4.4 • 671 Ratings

🗓️ 24 October 2025

⏱️ 10 minutes

🔗️ Recording | iTunes | RSS

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Summary

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3164: Dr. Neal Malik shares practical and research-backed advice for managing high blood pressure, especially when genetics are at play. Learn how simple lifestyle adjustments, like reducing sodium, increasing potassium, and incorporating HIIT workouts, can significantly improve heart health and lower your risk, even as you age. Quotes to ponder: "You don’t have to completely get rid of salt in your diet, even a slight decrease can have an effect on your blood pressure." "Even a small drop in body weight like five or ten pounds can be enough to help drop your blood pressure by a few points." "Many of us get nervous when we're at the doctor's office, and when we're nervous, guess what happens to our blood pressure? It goes up." Episode references: DASH Eating Plan - NHLBI: https://www.nhlbi.nih.gov/education/dash-eating-plan American Heart Association: https://www.heart.org Learn more about your ad choices. Visit megaphone.fm/adchoices

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1:00.7	It's another Q&A edition of Optimal Health Daily, and I'm Dr. Neil Malick.
1:05.6	Hey there, a very happy Friday to you. Welcome to another Q&A edition of Optimal Health Daily,
1:10.7	where I answer your health
1:11.9	questions related to fitness, diet and nutrition, and lots more. You send me the questions,
1:17.1	and I answer them for you. So with that, let's hear today's question as we optimize your life.
1:26.2	Hi, my name is Anna. And the question that I had is what foods, diets, and exercises would you
1:33.0	recommend for controlling high blood pressure? It's genetic. I've had it since way early on and
1:39.4	want to pin down exactly how to control it best. Thank you so much. Thank you for your question, Anna.
1:46.2	I want to quickly mention that your question is actually relevant to everyone, no matter how old
1:51.6	you are or how healthy you are. This is because as we age, our blood pressure tends to increase.
1:57.4	It's just part of aging. Now, there are a number of reasons why this happens. As you mentioned,
2:03.1	Anna, it could be genetic. But for others, we tend to become more sedentary as we get older. Our diets
2:09.2	aren't as varied. We are often heavier. Stress levels may go up. All of these things can increase
2:16.4	blood pressure. But let's say someone is superhuman
	...

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