High blood pressure affects millions of people worldwide, yet misinformation about it is everywhere. One common myth is that only older adults need to worry about it, but the truth is that younger people are increasingly being diagnosed as well. I was personally diagnosed with hypertension in my mid-20s at a routine doctor's visit. It set me on a long journey to become an expert in chronic stress and hypertension - healing my hypertension with lifestyle changes. Through education, training, and self-advocacy I developed a deep understanding of the many root causes of high blood pressure.
The biggest myth you will be told is that blood pressure medication is a lifelong commitment. This is categorically false and a dangerous narrative for people to believe. You have the power to bring your blood pressure into a balanced state using healthy lifestyle changes. Many of us can get our blood pressure into a healthy range using small, smart habit changes in our daily lives.
If you’ve ever felt overwhelmed by conflicting advice, you’re not alone. Let’s bust some of the other biggest blood pressure myths so you can take control of your health with confidence.
Myth #1: High Blood Pressure Always Causes Symptoms
Truth: High blood pressure is often called the "silent killer" because it usually has no noticeable symptoms. Many people assume they’ll feel dizzy, have headaches, or experience fatigue, but hypertension can quietly damage your heart, kidneys, and blood vessels without any warning signs. That’s why regular monitoring is essential - waiting for symptoms could put your health at risk. If you've ever had a history of high blood pressure, a family history of cardiovascular issues, or are managing other chronic diseases like diabetes or high cholesterol, then measuring your blood pressure will ensure you have awareness of your own body without relying on symptoms.
Myth #2: Only Older Adults Need to Worry About High Blood Pressure
Truth: While hypertension is more common in older adults, younger people - including those in their 30s and 40s - are being diagnosed at increasing rates. In a recent publication, over 23% of adults aged 18-39 in the United States have hypertension, defined as blood pressure ≥130/80 mmHg. Stress, poor sleep, processed foods, and sedentary lifestyles all contribute to rising blood pressure levels at younger ages. No matter your age, prioritizing healthy habits now can help prevent complications later.
Myth #3: Cutting Out Salt Completely Will Cure High Blood Pressure
Truth: While reducing excessive sodium intake can help manage blood pressure, eliminating salt entirely is neither necessary nor effective on its own. Sodium is an essential electrolyte that supports nerve function, muscle contractions, and fluid balance. The key is understanding the sodium-potassium balance—potassium helps counteract sodium’s effects on blood pressure. Instead of focusing solely on sodium reduction, aim for a diet rich in whole foods like leafy greens, nuts, seeds, and legumes, which provide potassium, magnesium, and fiber to support overall cardiovascular health. The real culprit behind hypertension is often excessive processed food consumption, not the occasional sprinkle of sea salt on your home-cooked meals.
Myth #4: If You’re Taking Medication, You Don’t Need Lifestyle Changes
Truth: Medication can help control blood pressure, but it doesn’t replace healthy habits. Functional medicine, which looks to identify the root cause of a disease, is a method that can leverage lifestyle changes alongside medication to help your body come back into balance. Medications might address the symptoms (high blood pressure), but they don't typically address the root cause. Relying solely on pills while ignoring diet, exercise, stress management, and sleep quality can limit your long-term success. The most effective approach combines medication (if prescribed) with lifestyle changes that support overall cardiovascular health.
Myth #5: Stress is the Biggest Cause of High Blood Pressure
Truth: There are multiple kinds of stress - which you can learn about from my free guide, Transform Your Stress Into Resilience. While acute stress can temporarily raise blood pressure, chronic stress can have a long-term negative effect on the health of our systems - neurological, cardiovascular, endocrine, digestive, and more. Hypertension is usually the result of multiple factors, including diet, physical activity, genetics, and metabolic health. Long-term stress can contribute to unhealthy behaviors like poor sleep, emotional eating, and lack of exercise, all of which impact blood pressure over time. Managing stress is a very important pillar we can better manage, but it’s not the only piece of the puzzle.
Myth #6: If Your Blood Pressure is Normal Now, You Don’t Need to Worry About It
Truth: Blood pressure fluctuates throughout life, and just because your numbers are fine today doesn’t mean they’ll stay that way. Our blood pressure is simply an indicator of what state our body is in (relaxed or stressed) and helps our body respond accordingly by pumping more blood throughout our cardiovascular system. It's when these signals become dysregulated or dysfunctional that blood pressure can become imbalanced. Regular check-ups, a balanced lifestyle, and being mindful of risk factors like diet and activity levels can help prevent hypertension before it starts.
Myth #7: Drinking Red Wine is Good for Blood Pressure
Truth: While moderate red wine consumption has been associated with some heart health benefits, alcohol can actually raise blood pressure over time. If you currently have unmanaged blood pressure issues, any alcohol will negatively impact your body's ability to bring it into balance. This is because several mechanisms play a role when alcohol is involved, including imbalance in the central nervous system, enhanced sympathetic activity, stimulation of the renin-angiotensin-aldosterone system, increased vascular reactivity, and endothelial dysfunction due to inflammation and oxidative injury. The key is moderation - if you do drink, keep it within recommended limits (one drink per day for women, two for men) and focus on heart-healthy habits beyond just what’s in your glass.
Take Control of Your Blood Pressure
Understanding the truth about hypertension empowers you to take better care of your health. You can't know all the answers, but you can give yourself the knowledge to make an informed decision for your next step. It's a lifelong journey to keep you vibrant and healthy, one step at a time. If you’re ready to take a proactive approach, consider joining my
, where I guide you through lifestyle changes that naturally support heart health.
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