Скачать или смотреть Daily habit to lower blood pressure, improve heart health and reduce dementia risk | Tim Spector

Unwrap the truth about your food 👉 ⁠Get the ZOE app https://joinzoe.onelink.me/XebC/9r7grdmf

What if your blood pressure — even just a little too high — is quietly damaging your brain? What if it’s increasing your risk of a heart attack or stroke, without you ever feeling a thing?

In this episode, Professor Tim Spector reveals why blood pressure is one of the most overlooked – and most dangerous – health issues today. He explains why “normal for your age” might not be safe at all, why medication alone isn’t the full answer, and how small, daily changes could dramatically reduce your risk of serious disease.

Can your gut microbes raise your blood pressure? Can a banana be as powerful as a pill? Is beetroot juice really three times more effective than cutting salt?

You’ll also learn why 80% of the salt we eat isn’t from the shaker, how stress and sleep secretly push your pressure up, and what most doctors still miss when treating hypertension.

If you’ve ever been told your blood pressure’s “fine” — or never measured it at all — this episode might change the way you think about your future health.

🌱 Try our new plant based wholefood supplement - Daily30: https://zoe.com/daily30?utm_medium=zo...

Follow ZOE on Instagram |   / zoe  

Timecodes
00:00 Why blood pressure raises dementia risk
03:29 What actually is high blood pressure?
05:57 Why everyone should own a blood pressure monitor
07:01 What your blood pressure reading really means
09:59 Stress isn’t the main cause of high blood pressure
11:28 The $20 gadget that can save your life
13:17 When to see a doctor about blood pressure
14:35 The mystery of what causes high blood pressure
16:57 The truth about salt and your blood pressure
18:28 Why reducing salt didn’t work for Tim
20:09 What blood pressure meds actually do
22:04 Why high blood pressure is so dangerous
24:20 How blood pressure quietly damages your brain
27:18 Is it too late to lower your blood pressure?
31:31 How your gut microbes affect blood pressure
34:14 Why potassium matters more than salt
36:29 How sleep, stress & saunas impact your blood pressure
38:58 The real source of excess salt in your diet
41:37 Should you switch to potassium salt?
49:30 Beetroot juice: better than salt restriction?

📚Books by our ZOE Scientists
The Food For Life Cookbook | https://amzn.to/4amfIMX
Every Body Should Know This by Dr Federica Amati | https://amzn.to/4blJsLg
Food For Life by Prof. Tim Spector | https://amzn.to/4amZinu

Free resources from ZOE:
Live Healthier: Top 10 Tips From ZOE Science & Nutrition | https://zoe.com/freeguide
Gut Guide - For a Healthier Microbiome in Weeks | https://zoe.com/gutguide

Studies mentioned in this episode:
Nonpharmacologic Interventions for Reducing Blood Pressure in Adults With Prehigh blood pressure to Established high blood pressure, Journal of the American Heart Association (2020) https://pmc.ncbi.nlm.nih.gov/articles...

Long-Term Effect of Intensive vs Standard Blood Pressure Control on Mild Cognitive Impairment and Probable Dementia in SPRINT, Neurology (2025) https://www.neurology.org/doi/10.1212...

Blood pressure reduction and all-cause dementia in people with uncontrolled high blood pressure: an open-label, blinded-endpoint, cluster-randomized trial, Nature Medicine (2025) https://www.nature.com/articles/s4159...

High blood pressure Associated With Hearing Loss and Tinnitus Among Hypertensive Adults at a Tertiary Hospital in South Africa, Frontiers in Neurology (2022) https://pmc.ncbi.nlm.nih.gov/articles...

Have feedback or a topic you'd like us to cover? Let us know here: https://gf6hx47iu5g.typeform.com/topi...

Episode transcripts are available here: https://zoe.com/learn/category/podcasts