13 Jan To Your Health: “Silent Killer” Hypertension & What You Can Do About It!
Welcome back to the series which offers a deep dive into the world of health, wellness, and disease prevention with Telluride local Dr. Alan Safdi.
Dr. Alan is a board-certified physician in Internal Medicine and Gastroenterology, a Fellow of the American College of Gastroenterology, and a respected leader in healthcare. His blogs have featured and will continue to showcase the most current information in his fields: health, wellness and longevity. During Covid, Dr. Alan went radio silent. Now Dr. Alan is back in action with “To Your Health.”
In this installment of “To Your Heath, Dr. Alan talks about the dangers of high blood pressure and what you can do about this “silent killer.”
Scroll down to read the salient details and listen to the podcast to find out more.
High blood pressure, or hypertension, affects millions of Americans and often causes no symptoms at all, which is why it’s known as the silent killer. Left untreated, it quietly increases the risk of heart attack, stroke, kidney disease, cognitive decline, and premature death. The encouraging news is that for many people, blood pressure can be significantly improved, and sometimes normalized, through lifestyle changes, not just medication.
In our recent podcast on hypertension, we focus on non-medicinal, evidence-based strategies that can meaningfully lower blood pressure and reduce long-term risk.
What is considered “normal” blood pressure today?
Blood pressure targets are lower than they were years ago, based on strong evidence that earlier control leads to better outcomes:
• Normal: less than 120/80
• Elevated: systolic 120–129 with diastolic under 80
• Hypertension: 130/80 or higher
Once blood pressure rises above 120/80, cardiovascular risk begins to increase, even if you feel perfectly well.
Measure it correctly, at home and in the office
Accurate measurement is essential. A single reading in a doctor’s office may not tell the whole story. We strongly encourage:
• Home blood pressure monitoring with a validated upper-arm cuff
• Checking readings at different times of day
• Bringing your home cuff to your physician’s office to confirm accuracy
Tracking trends over time is far more meaningful than reacting to a single number.
Exercise, one of the most powerful BP-lowering tools
Regular physical activity can lower blood pressure as effectively as some medications:
• Aim for 150 minutes per week of moderate aerobic activity
• Add strength training at least two days per week
• Even short, consistent bouts of movement make a difference
Exercise improves blood vessel function, insulin sensitivity, and autonomic balance, all key drivers of healthy blood pressure.
Salt, it’s not just the salt shaker
Most excess sodium does not come from what you add at the table. It comes from hidden sources, including restaurant meals, fast food, packaged breads, soups, sauces, salad dressings, and processed convenience foods.
One effective strategy for some people is using a salt substitute, often containing potassium chloride, in place of regular salt. This can meaningfully lower blood pressure, but it is important to check with your physician first, especially if you have kidney disease or take certain medications, such as ACE inhibitors, ARBs, potassium-sparing diuretics, or other blood pressure medications, since potassium levels and baseline blood pressure must be considered.
Alcohol, moderation matters
Alcohol raises blood pressure and disrupts sleep. Limiting intake, or eliminating alcohol altogether, can significantly improve readings, particularly in people with difficult-to-control or fluctuating hypertension.
Weight matters, but where it’s carried matters more
We discuss what we call central pedo-obesity with hypertension, meaning that abdominal fat, not just overall weight, plays a major role in blood pressure risk.
A simple and powerful metric is the waist-to-height ratio. Excess central weight is strongly linked to hypertension, insulin resistance, inflammation, and cardiovascular disease, even in people with a normal BMI.
Why this matters
Hypertension is common, dangerous, and often overlooked, but it is also highly treatable, especially when addressed early. Measuring blood pressure correctly, staying physically active, reducing excess sodium, using salt substitutes appropriately, limiting alcohol, and addressing central weight can dramatically change long-term outcomes.
If you or someone you love has elevated blood pressure, this is not a diagnosis to ignore, it is an opportunity to intervene early.
🎧 Listen to our newest podcast episode on high blood pressure and hypertension, where we break down these strategies in a clear, practical, and actionable way, so you can take control before silent damage occurs.
Dr. Alan, more:
Dr. Alan Safdi is board-certified in Internal Medicine and in Gastroenterology and a Fellow of the American College of Gastroenterology. A proven leader in the healthcare arena, he has been featured on the national program, “Medical Crossfire” and authored or co-authored numerous medical articles and abstracts.
Safdi, a long-time Telluride local, has been involved in grant-based and clinical research for four decades. He is passionate about disease prevention and wellness, not just fixing what has gone wrong.
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