4 lifestyle changes that lower high blood pressure | Dr Sanjay Gupta

High blood pressure is the number one risk factor for deaths globally. But what if your blood pressure numbers were only part of that story?

In this episode, we’re joined by leading cardiologist Dr Sanjay Gupta, who explains why blood pressure is not a disease, but often a scream for help.

Together with ZOE’s Chief Scientist, Professor Sarah Berry, he explores when blood pressure is a harmless response to stress, food, or movement, and when it signals real, long-term damage. You’ll learn why blood pressure targets aren’t universal, why worrying can make things worse, and why quality of life matters as much as numbers.

This episode also breaks down what you can do to lower your blood pressure. Not quick fixes. Not pills. But everyday lifestyle changes that address the root cause.

If your blood pressure is your body sending a message, what might it be asking you to change?

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Timecodes

00:00 Intro

03:40 What blood pressure really is

09:10 The damage builds slowly (and you won’t feel it)

11:00 The two numbers explained in plain English

13:05 Why the ‘right’ number depends on you

15:04 Why doctors can’t agree on ‘high’

16:35 The first rule: don’t panic

17:45 The clinic reading problem

20:20 The misdiagnosis issue

22:02 What high blood pressure can damage

23:40 Why problems show up years later

24:30 How common is high blood pressure?

27:00 The ‘silent killer’ warning signs

28:10 The bigger cause most people miss

29:10 Salt: why it helps some people more than others

33:30 The age effect most people ignore

35:11 How stress can push blood pressure up

36:35 The gut microbiome link (and the new research)

39:15 Why treatment can still fail

40:10 The uncomfortable numbers on medication benefit

41:15 The simple home-measurement routine

44:05 Sugar vs salt: what surprised the cardiologist

46:45 Where most salt really comes from

49:25 The exercise effect (and why it matters)

51:05 How fast lifestyle changes can show up

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

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Mentioned in today's episode

• Your gut microbiome and heart health

• Gut microbiome diversity and hypertension, Journal of Hypertension (2021)

• Ultra-processed food raises risk of heart disease, heart attack and stroke, BHF (2023)

• Potassium and blood pressure, British Journal of Nutrition (2010)

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Episode transcripts are available here.