8 Longevity Factors for Outliving High Blood Pressure

Control Blood Pressure: High blood pressure must be managed—it’s the core risk factor. Address root causes like inflammation, mineral imbalances, high cortisol, poor sleep, and kidney issues.

Maintain a Healthy BMI: Aim for a BMI under 24.9. This means reducing excess body fat through healthy, sustainable weight loss—not losing muscle.

Lower Waist Circumference / Waist-to-Hip Ratio: A large waist indicates higher visceral fat and inflammation. Track waist-to-hip ratio as a simple marker for health and metabolic risk.

Improve Cholesterol Profile: It’s not just about lowering your total LDL or “bad” cholesterol. What matters more is whether your LDL is oxidized and the size of the particles—these are stronger indicators of risk for heart issues.

Balance Blood Sugar: Use your HbA1c (ideally under 5.5) as a long-term measure of blood sugar. Balanced blood sugar reduces the risk of inflammation and metabolic disorders.

Protect Kidney Function: High blood pressure stresses kidneys. Avoid excessive medications, NSAIDs, low hydration, and high protein intake if your kidneys are compromised.

Avoid Smoking & Environmental Toxins: Smoking—including vaping and secondhand smoke—damages blood vessels and organs, significantly worsening hypertension outcomes.

Exercise Consistently: Get at least 150–300 minutes of physical activity weekly (e.g., walking, strength training, HIIT). Even 7,500–10,000 steps a day can reduce all-cause mortality by ~28%.