“What to Do If You’ve Just Been Diagnosed with High Blood Pressure”
Richie Ramirez • May 3, 2025
Hypertension? Here’s the Smart, Safe Way to Take Control of Your Health
If your doctor just gave you the news that your blood pressure is dangerously high, you’re not alone. Nearly 1 in 2 adults in the U.S. has high blood pressure—and many don’t realize it until the damage has started.
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The good news? You can take control starting today.
Here’s a 3-step plan backed by research and trusted by professionals:
Step 1: Talk to a Professional First
Before jumping into a new diet or workout program, it’s critical that you get cleared by your doctor—especially if you’re on medications or experiencing symptoms.
Then, seek out qualified professionals who understand the medical side of fitness.
At Roswell CrossFit, we have:
Staff members that have over 30 years of experience in the medical field, including EMS, ER, and Family Practice.
We’re not guessing when it comes to your health—we’re guiding you with real expertise.
Step 2: Eat for Your Heart
Start simple: cut out processed foods and reduce saturated fat and sodium.
The DASH
diet (Dietary Approaches to Stop Hypertension) is one of the most recommended nutritional approaches. Research shows it can significantly lower blood pressure in as little as two weeks.
Key adjustments:
• More vegetables, fruits, lean proteins
• Fewer salty snacks, fried foods, and sugary drinks
• Hydration and portion control
Step 3: Start the Right Kind of Fitness Program
Many people believe they need to jump into intense cardio or HIIT, but that’s not always safe—or effective—right away.
What works best: • Moderate-intensity cardio (walk/jog, biking, rowing, skiing)
• Strength training 2–3x per week
• Fitness variance — your heart, like any muscle, responds best when challenged with different types of effort, not just repetition
💡 Studies show that combining cardiovascular training + resistance training leads to more consistent blood pressure control than cardio alone.
Bonus Step: Track Your Progress with the Right Markers
You can’t manage what you don’t measure.
• Regular BP checks
• Cardiovascular fitness benchmarks (VO2max, resting heart rate, etc.)
• Blood labs (lipids, glucose, inflammation markers)
At Roswell CrossFit, we help clients track all of this through structured check-ins and refer to licensed providers when needed.
What the Research Says:
• American Heart Association recommends 150 minutes/week of moderate aerobic exercise to reduce blood pressure.
• The DASH diet can reduce systolic BP by 8–14 points (JAMA, 2001).
• Resistance + cardio training together lower BP more than either alone (Hypertension Research, 2016).
If you’re serious about taking control of your health, don’t go it alone.
Book a Free Intro Session and we’ll build a plan that matches your lifestyle and puts your health first.
The Real Path to Results
It’s about improving:
Metabolic health
Muscle mass
Sleep quality
Stress management
Food quality
Daily habits
Fitness doesn’t have to be complicated to be effective.
But it does have to be intentional.
If you’re feeling stuck, overwhelmed, or like you’re doing a lot but not getting results… it may not be that you need more.
You may just need simpler—and someone who won’t let you negotiate with yourself.
Health Is an Ongoing Process (And Why Most People Miss That)
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At Roswell CrossFit, we talk a lot about consistency — because it’s the quiet force behind every major transformatio n. It’s not the perfect week, the heaviest lift, or the hardest workout that changes you. It’s showing up when it’s inconvenient. It’s tracking your meals even when you “mess up.” And it’s realizing that progress isn’t built in sprints — it’s built in reps.
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Why even the fittest athletes and most consistent gym-goers still need a coach.
At Roswell CrossFit, we believe personal training isn’t just for beginners — it’s for anyone serious about getting better, staying accountable, and reaching the next level.
Even small changes can make a massive difference when the goal is big. Having a coach or personal trainer in your corner keeps your progress focused, consistent, and built around your life — no matter how busy your schedule is.
Coach Hernandez is a coach for a rival school across town. However, during the state powerlifting meet, he assisted one of our athletes in a tough situation. It made me admire him more, and want him to be recognized for his actions so that other coaches may duplicate his actions.
