Is Preventive Cardiology Right For You?
Why You Should Take Blood Pressure Seriously—Even If You Feel Fine
High blood pressure, or essential hypertension, is one of the most common—and most preventable—conditions in the world. It’s often called the “silent killer” because it typically has no symptoms until damage has already been done. But here’s the truth: getting your blood pressure goals under control can save your heart, brain, and kidneys later.
What Is Essential Hypertension?
Essential hypertension is high blood pressure with no clearly identifiable cause. It tends to develop gradually over time, often due to a mix of genetics, lifestyle choices, and aging. While it might sound harmless at first, uncontrolled hypertension can lead to serious long-term consequences like heart attack, stroke, kidney failure, and even vision loss.
- People with a strong family history of heart disease
- People with uncontrolled cardiac risk factors such as high cholesterol, high blood pressure, diabetes, sleep apnea, or obesity
- People who have had a previous heart attack or stroke
- People who have been diagnosed with a heart condition and need help understanding their illness and want to avoid further problems
- People who are at risk for heart disease due to age, ethnicity, or other factors
- People with abnormal advanced lipid panels
- People with abnormal cardiac imaging results
- People interested in taking a proactive approach to their health
What Should Your Blood Pressure Goal Be?
For most adults, a target of less than 120/80 mmHg is ideal. The key is consistency—having a normal reading once doesn’t mean you’re in the clear. I recommend that you buy a digital blood pressure cuff and check your blood pressure at least once a week to make sure your numbers are good. Here’s a copy of my free e-book which includes a section on how to take your blood pressure.
Lifestyle Changes That Actually Work
If you’re dealing with high blood pressure, you don’t always need medication right away. Small changes can make a big difference. Here are a few evidence-based strategies:
- Eat Smarter. Healthy vegan (all natural, plant-based) diets, the DASH diet (Dietary Approaches to Stop Hypertension), and the Mediterranean diet have been shown to lower blood pressure. These diets emphasize whole foods—plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats like olive oil. They’re low in sodium and processed foods, which can help bring your numbers down naturally.
- Get Moving. Exercise is one of the most powerful tools for managing blood pressure. Aim for at least 150 minutes of moderate aerobic activity each week (think brisk walking, swimming, or cycling), plus strength training at least twice per week.
- Prioritize Sleep. Sleep matters more than you might think. Poor sleep or sleep apnea can drive blood pressure up. Strive for 7–9 hours of quality sleep each night—and talk to your doctor if you snore or often feel tired despite a full night in bed.
- Master Your Stress. Chronic stress can lead to chronically high blood pressure. Techniques like mindfulness, yoga, deep breathing, or journaling can help you improve your stress management and support your overall health.
- Avoid Risky Substances. Discontinue risky substances like alcohol and nicotine. Alcohol can raise your blood pressure, and smoking damages blood vessels and accelerates heart disease.
- Maintain an Ideal Body Weight. Carrying extra weight increases your risk for high blood pressure. Even modest weight loss—just 5 to 10% of your current body weight—can have a noticeable impact on your blood pressure.
When Lifestyle Changes Aren’t Enough
Sometimes, blood pressure medications are necessary—and that’s okay. The most common types include:
- Diuretics, which help your body get rid of excess sodium and fluid.
- Beta-blockers, which reduce the workload on your heart.
- ACE inhibitors and ARBs, which relax your blood vessels and make it easier for blood to flow.
- Calcium channel blockers, which prevent calcium from entering the heart and blood vessel cells, helping them relax.
Your doctor may prescribe one or a combination of these to help you reach your blood pressure goals. It’s not a failure—it’s just part of a comprehensive plan to protect your long-term health.
Bottom Line In Taking Blood Pressure Seriously:
Managing your blood pressure is one of the most important things you can do for your health. Don’t wait for a wake-up call. Whether through diet, exercise, better sleep, or the right medications, every step you take toward lower blood pressure is a step toward a longer, healthier life.
Reach out to us with your questions via our contact form. We do our best to reply within 3 business days.
Yes, a monthly membership option is available for ongoing care.
The membership allows me to work closely with you to modify your cardiac risk factors.
Today’s technology makes it easy to see a telemedicine cardiologist.
We use a state-of-the-art video platform and digital technology to provide you with the same high-quality care you would receive in an in-person visit.
We follow a direct specialty care model, so the relationship is between the doctor and the patient, and no insurance is involved.
Often patients find that they save money paying the doctor directly without copays or deductibles.
Reach out to us with your questions via our contact form. We do our best to reply within 3 business days.
Dr Paeschke is wonderful! Having had a heart attack two years ago, it’s an amazing relief to have an ongoing relationship with a cardiologist who is responsive, patient and super knowledgeable.My prior cardiologist was the one who happened to be attending at the hospital. Perfectly competent but impossible to get any meaningful attention.It’s the opposite with Dr Paeschke and the way she’s set-up her practice. I feel very fortunate!
David, Nevada
I highly recommend Dr Tracy for all your cardiac issues. I found it very easy to get an appointment, no months long wait, both initially and for important follow up visits -which are enhanced through calls or on-line chats with her. It’s important to me that I communicate directly with my doctor, especially given the breadth and complexity of the issues that we discuss and this is always the case. While Dr Tracy’s focus is on prevention using the latest technology/devices/testing, my needs are immediate and I feel very confident they are met and we have the best plan going forward to address them.
Mark, Colorado
Dr. Paeschke is an excellent cardiologist. She is thorough and takes time with me as a patient. The appointment is not rushed and I feel very valued and cared for. I really like that she is close to me in Monument as well. I highly recommend Dr. Paeschke to anyone looking for a preventative cardiologist.
Sharon, Colorado
I have always appreciated Dr. Paeschke’s wisdom, care, and knowledge, ever since being referred to her in 2007. Since, I have found that her Heart Health Prevention and Wellness has helped me become my own advocate in all areas of health in my life provide for a defined lifestyle change. Thank you! Dr. Tracy
Abe, Colorado