To begin this new series I call “One Man’s Voice… in the Noise” I will use this first post to remind all men about the importance of taking care of their health, especially monitoring your blood pressure.
As I stated in my introduction to this series, I’m using various content about the issues we men face today and adding my opinion or viewpoint. With so many men struggling healthwise these days, this installment is a not-so-gentle reminder that we need to take care of ourselves so that we can take care of others, especially those in our immediate family. It’s important because any health issue – even a minor one – can suddenly knock you off your trajectory toward becoming a better man, husband, and father. To the extreme, your unexpected death can dramatically change your family’s future.
My Blood Presure Journey
I’ll be honest: I never thought much about my blood pressure until recently. Throughout my young adulthood, I thought high blood pressure was an “older man’s issue.” I have regular medical check-ups and donate blood, where my blood pressure readings have always been near the 120/80 target. When I turned 50, I even did a heart scan test as a baseline, which I repeated again at age 60. Both times, the results showed no plaque build-up, so I thought I was doing well. But recently, I noticed my blood pressure creeping higher, so I find myself paying attention in a way I didn’t before.
So this month, I’m observing “Sober October” to see if my occasional alcohol consumption is a contributing factor. Since my father and both grandfathers were alcoholics with heart issues, I also wanted to make sure I could stop drinking at any time. My life-long goal is to avoid taking any medication to control my blood pressure if possible. High blood pressure is known as the “silent killer” that creeps in unnoticed—and I wanted to stay ahead of it.
A Man’s Guide to High Blood Pressure
According to this article from one of my favorite manly websites, the Art of Manliness, blood pressure is simply defined as the force your blood exerts against your arteries every time your heart pumps (systolic, the top number) and when it rests between beats (diastolic, the bottom number). A reading of 120/80 is considered ideal; anything above that—especially over 130/80—enters the territory of “elevated” or “hypertension.”
Why should you care? Because high blood pressure is often asymptomatic, yet it quietly damages your arteries, vital organs, and even your sexual health before it manifests in something dramatic—like a heart attack, stroke, or kidney failure. The flip side is that many of the risk factors are under our control. Diet, muscle strength, cardio fitness, sleeping habits, stress, substance habits, weight—these all move the needle.
The guide lays out a clear view of what drives this problem in men: age, male physiology, genetics, plus lifestyle contributors like too much sodium, not enough potassium, sedentarism, excess weight, alcohol, nicotine, poor sleep, and unmanaged stress. If you stack several of those risk factors, you almost guarantee you’re heading toward high blood pressure—unless you make changes.
All told, blood pressure is like a scoreboard for how hard your heart is working and how healthy your vascular system is. It’s not glamorous. It’s not sexy. But watching it, nudging the number downward through smart habits, is the best way to take care of yourself so you can take care of others you love.
Ways to Improve Your BP
Here’s where the good news comes in: there’s a lot you can actually do. The aforementioned article provides a toolbox of practical steps that resonate with how many of us already think about health:
- Revamp your diet: less processed food and salt; more vegetables, lean protein, and healthy fats.
- Strength training and cardio (especially “zone 2” aerobic work) are powerful allies.
- Lose weight if you need to—sometimes just a 5–10% drop helps.
- Cut alcohol, quit nicotine, manage stress, sleep well, get sunshine, even simple daily breathing work can help.
- Monitor your blood pressure at home to catch trends instead of relying solely on sporadic doctor visits.
When all that doesn’t get you where you want to be, medication is an option. The author of the article notes that common classes such as thiazide diuretics and ACE (Angiotensin-Converting Enzyme) inhibitors are often very effective. Thankfully, they say, medication is not a failure—it’s a tool.
Buddies Help Your BP
One thing the article doesn’t emphasize enough—but I will—is the power of brotherhood. Having a group of your best male friends can make all the difference. Whether it’s hitting the gym together, holding each other accountable for diet changes, cutting back on drinking, or even just checking in about sleep and stress, having good friends that care about your health lifts the load.
Guys, when your buddy challenges you, take the advice to heart (pun intended!). Check your blood pressure weekly—and try to do it under consistent conditions: same time in the morning, sitting quietly, back supported, arm at heart level, averaging two or three readings. Log everything to get a clearer picture of how your lifestyle is affecting your health. It becomes about showing up—for yourself, your family, and for each other!
That’s my “voice in the noise” for this week. Watch for the next installment in my next post.
