Do This Now to Lower Your Heart Disease Risk by 21%
Brad Stanfield
Jun 18, 2025
Episode description
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Here are the links to the research papers referenced in the video:
https://www.nejm.org/doi/full/10.1056/NEJMoa2412006
https://www.nejm.org/doi/10.1056/NEJMoa1901281
https://pubmed.ncbi.nlm.nih.gov/38945140/
https://www.who.int/news-room/fact-sheets/detail/hypertension
https://pmc.ncbi.nlm.nih.gov/articles/PMC6444211/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8055199/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7792371/
https://www.uptodate.com/contents/image?imageKey=NEPH%2F60178&topicKey=PC%2F3852&source=see_link
Thumbnail by James Kelly
Video edited by Troy Young
Script by John Milliken
The links above are affiliate links, so I receive a small commission every time you use them to purchase a product. The content contained in this video, and its accompanying description, is not intended to replace viewers’ relationships with their own medical practitioner. Always speak with your doctor regarding the content of this channel, and especially before using any products, services, or devices discussed on this channel.
Mindsip insights from this episode:
Choose iHealth Track for reliable at-home blood pressure monitoring
The iHealth Track, available on Amazon, is a recommended at-home monitor that has been validated by the European Society of Hypertension.
View medication as a tool, not a failure, for blood pressure management
Taking medication for blood pressure is not a failure but simply another tool to help reach health goals, and it should be an addition to diet and exercise, not a replacement.
Incorporate exercise snacks for daily activity boosts
Instead of one long workout, try 'exercise snacks,' which are short bursts of physical activity like wall squats that you can sprinkle throughout your day.
Leverage potassium to lower blood pressure and relax blood vessels
Potassium helps lower blood pressure by balancing out sodium levels while also encouraging the walls of your blood vessels to relax.
Implement DASH diet to effectively lower blood pressure
The DASH diet (Dietary Approaches to Stop Hypertension) may be the most effective non-medication way to lower blood pressure.
Monitor blood pressure accurately with at-home devices
Due to 'white coat hypertension' at the doctor's office, it is recommended to use an at-home blood pressure monitor for more accurate measurements.
Aim for blood pressure of 120 to reduce death risk by 25%
The SPRINT study found that aiming for a blood pressure target of 120 led to a 25% lower risk of death from any cause compared to the 140 target.
Aim for new blood pressure target of 120
Multiple large studies now indicate that the old blood pressure target of 140 is no longer good enough, and most people should aim for a systolic pressure of around 120.
